Warm-Up.
Three sets of:
*Row x 250 meters
Alternating Box Step-Ups x 20 (bodyweight)
Side Plank x 20 seconds per side
*increase your pace on the rower with each set
Then…
A.
Every 2 minutes, for 6 minutes:
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row
