Level 1

Partner Workout

20 minutes:

Row 1 minute

Max Shoulder Press

Level 2

Partner Workout

20 minutes:

Row 1 minute

Max Shoulder Press, 65/33#

Level 3

Partner Workout

20 minutes:

Row 1 minute

Max Shoulder Press, 80/47#

Level 4 Rx

Partner Workout

20 minutes:

Row 1 minute

Max Shoulder Press, 95/65#

Motivation

Strength

10 Minutes to establish a 1 rep max Front Squat

Strategy

Today’s workout is 20 minutes long.  Each partner will row for 1 minute.  You will change at the start of every minute When you are not rowing you will do as many Shoulder Press as possible.  Your team will have two scores:  1 score for total meters rowed and another score for total Shoulder Press completed.  Keep a steady pace on the rower.  Do one set of as many shoulder press as you can and then rest the remaining of the minute until it is your turn to row again. 

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