For Time with Partner:
5k Row + 150 Burpees Over Paralette
One partner works at a time. During the row, athletes must complete a total of 150 burpees over a paralette between them. They may break them up as they please, but must row at least 500m (total) before beginning the burpees.
Extra Work: Split Stance Romanian Deadlift/Half Kneeling Press/Bulgarian Split Squat
20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side
Notes All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise. Split Stance RDL: May be loaded with barbell, dumbbells, or kettlebells. Half Kneeling Press: Dumbbell or Kettlebell. Bulgarian Split Squat: Dumbbells or Kettlebells at sides.