1a) Row 250meters- 3 sets
1b) Stairs- 3 x (however long it takes the other person to row 250m)
[This combo is meant to be done with 2 people in relay fashion, one person runs stairs and the other rows, once the rower reaches 250meters both people stop, then switch, thats one set. Also, keep track of the number of stairs you get each set, it will be used later on in the workout]
2a) *Overhead Walking Lunge w/ 45lbs plate- 3 x 20 steps
2b) **Kettlebell Clean and Thruster- 3 x 10
2c) Med Ball Twists- 3 x 20ea.
3a) Med Ball Side Slams- 3 x 10ea.
3b) Skip Rope- 3 x 100
3c) Pull-Ups- 3 x 15
4) Tire Flips- this is were the total stairs come into play, you have to do the number of tire flips that your partner got in total stairs (e.g. if I ran 4 sets of stairs each set Justin has to do 12 tire flips)
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