Don’t forget about Hero Workout Murph this weekend. We will have one heat Saturday night at 10pm then more heats Sunday at 5am, 6am, 7am, 8am and 9am. Hour time cap on the workout. Many ways to scale this. We are here to help with that.

Nice partner cardio piece before Murph this weekend.
800m Run
Then
2 Rounds
10 R. Leg RDL w/ KB
10 L. Leg RDL w/ KB
3 Inchworms

This can be done on rower bike or ski erg.
For Time with a partner
30/20 Calorie Row each
40/30 Calorie Row each
50/40 Calorie Row each
50/40 Calorie Row each
40/30 Calorie Row each
30/20 Calorie Row each
Directly after each row, perform 15 UB KB Swings. Choose the heaviest weight you can do unbroken for all rounds. Once athlete 1 finished thier row they immediately perform KB swings. Athlete 2 begins rowing as soon as Athlete 1 gets off the rower, so there will be a small overlap where both athletes are working.