Complete the following work,
200/160 cal row!
You have a 3 minute working window followed by a 30 sec rest. However before accumulating any calories you must buy-in every round with:
4 wall walks
12 T2Bs
8 burpees over the rower
Complete the following work,
200/160 cal row!
You have a 3 minute working window followed by a 30 sec rest. However before accumulating any calories you must buy-in every round with:
4 wall walks
12 T2Bs
8 burpees over the rower
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!