2 x 15 min
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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