FITNESS
In teams of three—
3 rounds:
Station 1: 350m row
Station 2: Rest
Station 3: 30 Russian KB swings
Station 4: Rest
Station 5: 8-12 vertical ring rows
Station 6: Rest
Training notes:
•Move through in waterfall fashion. P1 rows, then moves to the rest station. Then, P1 rests while P2 rows. Then, P1 does KB swings, P2 rests, and P3 rows. Continue until 3 full rounds are completed by each athlete.
Record time.
PERFORMANCE
In teams of three—
3 rounds:
Station 1: 350m row
Station 2: Rest
Station 3: 30 Russian KB swings (70/53)
Station 4: Rest
Station 5: 5-8 bar muscle-ups
Station 6: Rest
Training notes:
•Move through in waterfall fashion. P1 rows, then moves to the rest station. Then, P1 rests while P2 rows. Then, P1 does KB swings, P2 rests, and P3 rows. Continue until 3 full rounds are completed by each athlete.
Record time.
