2 x 15 min

1. The Tailpipe – 15 min.

– Partner 1: Rows 250 meters

– Partner 2: Performs a rack hold (R – 45+/35+) (W – 35+/25+) (B – 25+/20) – if you have to put the bells down before partner complete 250m row, complete 5 burpees before picking bells back up  

– Switch positions when rower completes 250m.  Aim to complete 4-5 rounds each.  

 

2. 15-min Rig Circuit

Perform each exercise couplet 3x then run a parking lot lap before moving on to next couplet:

8 Jungle Gym Pushups

20 Goblet Squats

Perform 3 rounds, then run a parking lot lap

 

8 Band oblique twists (per side)

20 Single Leg Hip Bridge Raises (10/leg)
Perform 3 rounds, then run a parking lot lap

 

8 Chin ups

20 Mtn Climbers (per leg)  

Perform 3 rounds, then run a parking lot lap