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
