FITNESS
Warm-Up
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
Then…
A.
In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters
80 Toes to Bar or V-Ups
40 Strict Pull-Ups
20 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.
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