Monday 7 October 2019


Published October 5, 2019


20:00 Row for cals

On the 0:00, 4:00, 8:00, 12:00 and 16:00

8 C2B / pull ups / ring row

8 Burpee Over rower

50' double DB front rack walking lunge ( DB or KB in each hand )

 

when done with lunges go rowing

warm up

5 pull ups / 5 burpee over rower / 25' lunge / 10 cal row

 

*** approach the workout as a 5 round 4 min amrap - pull ups, burpee, lunges, then row max cal remainder ***

*** goal is to finish the first 3 movements within 2-2:30

 


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