Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Rotate through the following movements at 70-85% effort:
200 Meter Run
10 Double Kettlebell Swings
10 Double Kettlebell Shoulder to Overhead
50-Foot Double Kettlebell Overhead Carry
Teams of two must complete the following for time:
(this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row
800 Meter Run (together)
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time – with the exception of the run.
Teams may need to exercise some strategy to ensure they are not in need of an erg with nothing left to do if none are available. The first team to the erg takes priority (but no throwing elbows).