Warm-up:
2 rounds:
Row 250m
8 Samsons
8 Army T- push-ups
8 Half tacos
8 Squats
8 Ring rows
8 Shoulder press w/ T
then…
10m Walking lunges
10m Quad pulls
10 Burpees
Row 1:00
10 PVC Windmills
10 PVC Passovers
Endurance:
Row 3 min for max calories*
Rest 3 min
6 rounds for total calories
*goal each 3 min interval is 15% of total calories rowed during the 20 min row on
Post results and experiences to comments
59@28
58@25
55@29
57@27
50@30
61@25
340 total
Damper @ 4
Goal cals: 38
38 cals
41 cals
42 cals
42 cals
44 cals
42 cal 26 s/m
Damper 5
Goal: 54
Rd 1: 58 @27 s/m
Rd 2: 61 @25
Rd 3: 62 @29
Rd 4: 59 @27
Rd 5: 56 @31
Rd 6: 61 @26
Total: 357
Damper on 6 for all rounds.
39 @ 29 s/m
40 @ 25
41 @ 29
39 @ 27
40 @ 31
40 @ 29
279 total