The Sunday crew gets a visit from Fitness Lonnie. Check him out at Fitness Lonnie, he's a hoot.Workout:
In the warmup do a one hundred meter row sprint. Note the average 500 m split.
Five rounds - partners alternate
1 minute to do max reps KBS and Wall Balls. The score is reps for the exercise with the lower rep count. Ideally you will do equal amounts of both. One partner at a time.
Then each partner will row for as long as they can keep the split they established earlier. The timer starts when the split is achieved and stops when it goes one second over. Switch.