Hinshaw run prep
RUN: 4 x 200m 4 x 400m 1:30 rest btwn rounds
WORK:
With a partner complete 10 rounds, alternate between partners:
2 min max metre row
If you do not hit 600m/500m (male/female) each row your partner will do 10 burpees during their rest period.
This workout is done continuously and the clock will be set to allow a 5 second transition between partners. You will need to get on and off the rower quickly!
SILVERS:
Hinshaw warm up
RUN: 4 x 200 m 1:30 rest btwn
Partner row: Same as above, 7 burpee penalty instead of 10
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