30 seconds on 1 minute off for 21 rounds.
Rounds 1-7 max calories on the row.
Rounds 8-14 20 SIngle arm DB snatch (50/35) + AMRAP push ups.
Rounds 15-21 15 OHS squats (50/35) AMRAP burpees.
(score is total cals+pushups+burpees)
30 seconds on 1 minute off for 21 rounds.
Rounds 1-7 max calories on the row.
Rounds 8-14 20 SIngle arm DB snatch (50/35) + AMRAP push ups.
Rounds 15-21 15 OHS squats (50/35) AMRAP burpees.
(score is total cals+pushups+burpees)
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!