20 rounds total of 30 seconds on 60 seconds off
10 rounds of:
Max calories on the rower for 30 seconds
10 rounds of:
Max reps of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Score is calories + reps
20 rounds total of 30 seconds on 60 seconds off
10 rounds of:
Max calories on the rower for 30 seconds
10 rounds of:
Max reps of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Score is calories + reps
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6