1000m row (partner must hang from the pull up rig, no one may row unless there partners feet ar off the ground)
1 mile run/100 burpee’s (alternating every 400m, while one partner runs the other will do burpee’s, only person can do burpee’s at a time). Note: the run will probably be completed before the burpee’s. so once the run is done both will complete the burpee’s one athlete working at a time.
3 sets of
Max strict pull ups(scale with bands as needed, make it difficult, but not too hard, if athlete only gets one or two reps they may want to scale more)