Level 1
Partner Workout
1500 meter Row
50 Synchro KB Swings (26/18)
1000 meter Row
75 Synchro Elevated Push Ups
500 meter Row
50 Synchro KB Swings
Level 2
Partner Workout
1750 meter Row
75 Synchro KB Swings (35/26)
12500 meter Row
100 Synchro Elevated Push Ups
7500 meter Row
75 Synchro KB Swings
Level 3
Partner Workout
2000 meter Row
75 Synchro KB Swings (44/26)
1500 meter Row
100 Synchro Push Ups
1000 meter Row
75 Synchro KB Swings
Level 4
Partner Workout
2000 meter Row
75 Synchro KB Swings (53/35)
1500 meter Row
100 Synchro Push Ups
1000 meter Row
75 Synchro KB Swings
Daily Strength
Push Press
Option 1: 5 sets of 10
Option 2: 5 sets of 5
Home WOD
Warm up: 3 Rounds
10 Hip Bridge
10 High knee pulls in place
10 Quad Pulls in Place
10 Dead bugs
Workout: “Stuck at Home”
Every 30 minutes all day:)
10 Chair Step Ups
10 Push Ups
