Monday 12/2/19

A.

For max reps (or calories):

60 seconds of Rowing

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats (135/95 lbs)

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set. And then...

B.

Every minute, on the minute, for 18 minutes of:

Minute 1 - Rowing x 65-70% of Calories Achieved in 60 seconds

Minute 2 - Burpee Box Jump-Overs x 65-70% of Reps Achieved in 60 seconds

Minute 3 - Toes to Bar x 65-70% of Reps Achieved in 60 seconds

Minute 4 - Double-Unders x 65-70% of Reps Achieved in 60 seconds

Minute 5 - Front Squats x 65-70% of Reps Achieved in 60 seconds

Minute 6 - Push-Ups x 65-70% of Reps Achieved in 60 seconds

Andrew Malek-Zadeh