Warm up: 400 m run; hip/hammie mob; 250 m row, 10 squats 10 alt lunges w/ arm raise, 10 transverse lunges, 10 strt leg toe touches, 10 push ups, 30 mtn clbrs (in & out)
Partner up w/ someone of similar ability
Run: 100 m, 250 m, 500 m, 800 m*
Row 800 m, 500 m, 250 m, 100 m or Climb 400 ft, 250, 125, 50
*Rainy day burpee option 10. 10. 30. 50
One goes, one rests. Partner 1 runs 100 m and rests while partner 2
runs 100 m, partner 1 then runs 250 m and rests while partner 2 runs 250 m;
then partner 1 runs 500 m while 2 rests . . . 800 m. Then partner 1 rows or
climbs 800 m and rests while partner 2 rows or climbs 800 m. . . back down
to 100 m row or climb.
Score is total time for both partners to complete all the runs/rows or climbs
