Monday

– ROW: 2:30 or less.

– BURPEE PULL-UPS: 1:30 or less. Jumping right into the pull-up is permitted.

– BOX JUMPS: 1:00 or less. Stand to full extension on the top of the box.

– SCORE: Time

– Moderate pace on the row. With 2k of rowing in this workout we can lose a lot of time if we pace it too much. Let’s aim to stay at or 5 second slower than our 2k pace.

– Steady pace on the burpee pull-ups and box jumps.

– Aim to increase your intensity with each round.

500 METER ROW

– 400m Run

– 400m Ski

– 1000m Bike

– 30 x 10m Shuttles

– 300m Air Run

BURPEE PULL-UPS

– Reduce Reps

– 12 Burpees + 12 Banded Pull-Ups

– 12 Double Dumbbell Burpee Power Cleans