Partner Hamstring Curls 5x [Each] (Hold on to ankles with Straps 4 count let them win 4 count fight them)
2×16 Min Partner Stations:
Partner Rowing Station:
6 Total Intervals (3 each)
2:00 Minute Row: Goal is Maintain your 2K Pace
:30 Sec for Exchange/Transition
2:00 Minute Core Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on L-Sits on Parallettes with Yoga Blocks for 1 minute.
Ultimate goal is building up to a 30 Count
:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS
- Heavy Ropes:
RND 1 Big Waves,
RND 2 Alt Waves,
RND 3 In & Out Waves,
- Jump Rope :20/:10 for 4 rounds (2 min) ( Practice Double Unders)
- :20 Seconds off for Partners to switch Positions.
- 1 Minute off BTWN RNDS