This is a longer partner chipper that requires communication, smart breaks, and steady pacing. The 1000m row should be controlled, break into manageable chunks (200–300m) to avoid early fatigue. push press should be a moderate weight that allows smooth, consistent reps, use the legs to drive the weight and avoid shoulder burnout. Lunges should be steady with good balance and posture, not rushed. Burpees will spike the heart rate, so keep a sustainable cadence and avoid sprinting. The 800m run at the end will be on tired legs, so focus on staying relaxed and moving continuously. The goal is teamwork, consistent movement, and finishing strong within the cap, not big efforts followed by long rest.
WORKOUT:
For Time: (LONG PARTNER)
• 1500m Row
• 80 Push Press
• 60 Lunges (BW)
• 40 Burpees
• 1200m Run ( Together)
28min Cap
RECOVERY:
Supine Spinal Twist
Pigeon Stretch