500 m row or 400 m run
Set up workout stations and do 5-10 reps of TTB/WB and practice box bush burpees
Partner workout (two parts)
50 Wall Balls (20/14)
40 Wall Balls
30 Wall Balls
20 Wall Balls
10 Wall Balls
Partition reps as necessary
Box jump push 20 meters, 10 Burpee box overs 24/20
Row for meters
On outside turf
one partner will push a box jump 20 m. (line to line) then do 10 burpee box overs, then push box back to starting position
Other partner will row for max meters, do not reset rower.
Alternate these movements with partner for 3 rounds.
box jump push 20 meters
Three scores, time to complete WB and T2B, total time, and meters on row.
Coach please record these times and meters rowed for me