GROUP WARM-UP
3 rounds, increasing pace per round, of:
:30 row
:30 bike erg

PARTNER CONDITIONING
500 Meter row @ damper 1
1000 Meter bike erg @ damper 1
rest 3 minutes
800 Meter row @ damper 5
1500 Meter bike erg @ damper 5
rest 4 minutes
1000 Meter row @ damper 10
2000 Meter bike erg @ damper 10
(one person works at a time, rest time are averages not exact)

MIDLINE
12 minute EMOM
1 – 10 Abmat sit up
2 – 5 V-ups to Tuck-ups
3 – :30 Hollow hold
4 – :30 Plank