Pre-workout:

On an 8:00 clock:
Work to your heaviest weighted hang for 30s

Work to your heaviest double DB overhead hold for 30s

8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

Coach’s notes:

Post loads for pre-workout. Score for partner workout is time to complete and calories rowed.