WARM UP
1000 meter row
3 rounds:
10 kip swings
10 ring rows
10 knee push ups
SKILL
3 rounds for comletion:
21 push ups
15 toes to bar
9 pull ups
*Lv2: chest to bar
WORKOUT OF THE DAY
“Aerobic ladder”
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 8 burpees over rower
Odd: 16/12 calorie row
Even: 8 burpees over rower
EMOTM 6:00:
Odd: 16/12 calorie row
Even: 10 burpees over rower
Odd: 16/12 calorie row
Even: 10 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 12 burpees over rower
Odd: 20/15 calorie row
Even: 12 burpees over rower
EMOTM 6:00:
Odd: 20/15 calorie row
Even: 14 burpees over rower
Odd: 20/15 calorie row
Even: 14 burpees over rower
EMOTM 6:00:
Odd: 24/18 calorie row
Even: 16 burpees over rower
Odd: 24/18 calorie row
Even: 16 burpees over rower
*Workout ends when athlete fails to complete the work in the prescribed minute. Score total reps completed.