Partner 1 Run 400m
Partner 2 does AMRAP of: 5 Pull Ups / 10 Push Ups / 15 Squats while P1 is running. When P1 returns from run, partners switch and P1 takes over where P2 left off. Once your team has completed 20 total rounds, move on to second part of the workout.
“Hold On Rowing”
As a team, you are to complete a 2500m row. You can only row while your partner is holding a bar (135#/95#) off the ground. Once the bar hits the floor, the person rowing must wait until the bar is picked up and held off the floor. You can switch places rowing as desired. * You have to hold the bar in the Deadlift position only.
Partner 1 does the Airdyne for Max Calories.
Partner 2 does Wall Ball (20#/14# @ 9′) for Max Reps. Switch places as desired until 200 Reps of Wall Ball have been achieved and 150 Calories on the Airdyne have been completed. Once either one has been completed, alternate the workload of remaining reps/calories as desired.
“Hold On Spinning Row”
As a team, you are to complete 1500m Row. You can only row while your partner is hanging from the Ethikon Fitness Odysseus Spinning Pull Up Bar. Once one of you come off the bar, the rowing must stop until the person gets back on the bar. The neutral grip is only allowed.