Work with partner through 3 circuits - 10-12min per circuit, 1min transition. All strength reps are 5second negatives, no rest between reps.
Complete both strengths and then switch with partner on machine until time is up.

Circuit 1: (2 racks)
10 BB Back Squat - 5 sec neg
10 Pull-ups - 5sec neg
and Rowing (total distance)