All levels
Back Squats
5-5-5-5-5
Teams of 2,
3 K Row
Person 1 completes 500 m
Person 2 completes 25 ab mat sit ups
Sport level sub 15 GHD sit ups
If you have a team of 3, add 100 DU each round
Rowing Rules:
Sport 22-26 SPM and equal or less 2:00 split
Performance 22-26 SPM and equal or less 2:20 split
Fitness 22-26 SPM and equal or less 2:30 split
Efficiency penalty:
For every stroke 30 SPM + sit up for your partner
For every stroke above split + sit up for your partner
