Partner Rowing + Pullups (15-min)
Partner Row: While one partner rows the prescribed amount of time, other partner works through pullup progression, then they switch.
Goal is for each partner to rows a total of 6 min as follows:
3 MIN = Goal distance of 600-900m
2 MIN = Goal distance of 400-600m
1 MIN = Goal distance of 200-325m
Rest as needed between all sets. Pick up where you left off when you return from row.
30 sec Hang from bar (can be accumulated in multiple sets)
30 sec Flexed Arm Hang with chin over the bar (pullup or chin up grip) – (can be accumulated in multiple sets)
2 sets of max reps of full ROM pullups (unassisted, with band, or jungle gym) (if using a band, sets should be somewhere in the 5-8 rep range)
Parking lot sprint (jog the curve, sprint the straightway, jog back into gym)
20 Overhead Squat
10 Inchworms w/4 Plank Shoulder Taps
40 Double Unders or 100 Singles