Heavy Ropes v. Rowing – 15 min each
Rowing: Groups of 3
Teammate 1: Row R: 250M W:225M B: 200M
Teammate 2: 2KB Rack Hold (45+/35+)
Teammate 3: 8-count burpees
Rower is the timekeeper so teammates rotate positions when rower rows prescribed distance. Continue to rotate through the 3 positions for 15-min.
Heavy Ropes: Groups of 3
Teammate 1: 40 Up and Over/50 Big Double Slams/60 Small Alternating Waves
Teammate 2: MB Situp and Double Press/Kneeling MB Halos
Teammate 3: MB Rotational Reverse Lunge/MB Side Lunge
The heavy rope exercise is the timekeeper, so teammates rotate positions when the prescribed number of reps on rope exercise is completed. For the MB exercises, alternate exercise every RND. Continue to rotate through the 3 positions for 15-min.