Surf rack or barbell rack?
A. Group warmup
Class will be split into two teams. Add one minute on clock per person. One person rows max effort while others plank; switch at minute mark until everyone rows. If any person drops plank during row, rower must stop. Rest may be taken during transitions. Team with most meters when time is up will not have to do 10 muffin tops.
B. Movement Prep
C. Partner “Running Nate”
20:00 AMRAP in teams of two, alternate with only one person working at a time to complete rounds of the following:
2 ring muscle-ups (sub: 2 bar muscle-ups or 4 chest-to-bar pull-ups or 6 ring rows)
4 handstand push-ups
8 American kettlebell swings (70/53)
200-meter run (in case of rain, sub 200-meter row)