Warmup
3 rnds:
10 passthru
5 burppes
6 turkish getups
1k run
then
stretching
5 burppes
6 turkish getups
Buy in:
then
stretching
Workout:
5 rnds:
50 sauats, then
rest same amount of time squats took
repeat, for 5 rouinds
THEN
same protocol, for 5 rnds of
20 pushups
50 sauats, then
rest same amount of time squats took
repeat, for 5 rouinds
THEN
same protocol, for 5 rnds of
20 pushups
Finisher
goals
rowing intervals
rowing intervals
time / score
|
recovery
|
Kcal
|
workload (foot-pounds)
|
power (fp / min)
|
power ratio (power / bmi)
|
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