Starting April 1st (FRIDAY) we will have a PARTNER ROW CHALLENGE.. Grab a partner and row you butt off.  Highest Total calories for the month wins, there is no limit to the amount of rowing.  If you have questions ask your coach.


  • Shoulder Press (5×3)

Every 90 sec , complete 3 reps, build over the 5 sets


5 Rounds per person. A new round starts every 2 min.

Partner A has 2 minutes to complete the round while Partner B rests. When 2 min is up, Partner B now has 2 min to complete the round while Partner A rests.

2 min to complete:

  • 5 Strict Pull-ups
  • 10 Box jumps
  • 15 Hang Power Cleans

L1: 24″/20″, 96/65
L2: 20″/16″, 75/55
L3: 16″/12″, 65/45 or lower

This is not an AMRAP. If you cannot finish the round in the 2 min, your round is over regardless.

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