3 x 10 Min Stations: :90 Rest BTWN Stations

Station 1: Rowing 

Station 2: 10 Minute EMOM

• Min 1: 4 x Touches 2KB Farmer Carry R:(53+/45+) W:(45+/40+)
  • B:  2 x Touches 2KB Farmer Carry B:(35+/30+)
• Min 2: :40/:20 High Plank Hold R: Plank KB Drags (35+/25+)

Station 3: Partner E2MOM Bike Sprints (Need all 5 bikes)

• Switch with partner every minute:  Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets a total of 5 rounds on the bike)
• R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
• Resting Partner:  Push-Ups R:10x Tennis Ball W: 8x to Blue Block B: 5x Negatives