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

Tuesday, 11 August 2020

 

 

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