INTERMEDIATE 04/10/2021

A. Skill:
for 10 min
work up to a heavy Turkish Get Up with a KB

then Coach Willi´s
core conditioning

B. Conditioning

3 rounds for time of:

Partner A Rows 500 Meters…
While Partner B performs a 30 meter Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

Immediately followed by…

Partner B Rows 500 Meters…
While Partner A performs a 30 meter Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

Immediately followed by…
Both Partners A and B run 400 Meters (together)
———–
One full round requires that both partners row 500 meters, perform 30meter of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 90meters, and runs 1200 meters.

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