In pairs

7 Toes to bars
7 Wall balls
7 Box over jumps
7 KB swings

*One starts the amrap and one goes for a 500 meter row. When the rower is done she/he continues the amrap where the other left off. The one who started the amrap goes for a 500 meter row. If you don’t have a buddy you can row after every round.


3 rounds of
10 hollow flies
10 plank weight transfers
20 KB side bends