General Warm-Up:
Stretching: 3:00  
1:00 Lunge + Twist  
1:00 Inchworm + Push-up  
1:00 Downward Dog to Upward Dog 

Partner Rowling: 8:00
Time Cap 8:00 

In this version of rowling athletes will partner up. Each partner is allowed 1 pull or 10 pulls on the rower. The partners can alternate back and forth taking either 10 pulls or 1 pull. The goal is for the partner to get their rower to land on 250m. 

After athletes land on or pass 250m they reset their monitor before starting the next round. 

For every meter the team goes over 250m they must perform a rep penalty (see penalties below) 

Penalties: 

Round 1: Synchro Up-Downs 
Round 2: Lying Toes-to-Bar 
Round 3: Synchro DB Snatch 
Round 4: Kip Swings Each Partner

Workout of the Day:
RX:
10 Rounds:
10 Knees-to-Elbow
6 Single Arm DB Alternating Devil’s Press(75/50#)

Level 2:
8 Rounds:
10 Knees-to-Elbow
6 Single Arm DB Alternating Devil’s Press(50/35#)

Level 1:
10 Rounds:
10 Kipping Knee Raise
6 Single Arm DB Alternating Devil’s Press(35/25#)”

Accessory:
3 Sets:
20 Single DB Two Handed Strict Press
20 DB Alternating Lunges

Stretching:
2-3 Sets:
1:00 Lunge + Twist
1:00 Inchworm + Push-up
1:00 Downward Dog to Upward Dog

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