50-40-30-20-10 Calorie Row
25-20-15-10-5 Toes to Bar

40-30-20-10-5 Calorie Row
25-20-15-10-5 Knee Ups

25-20-15-10-5 Calorie Row
25-20-15-10-5 Leg Lifts

Get ready to manage your grip! For the first three rounds, row at a moderate pace (800+ cals/hour) to complete 50 cals in 4-5 minutes, 40 cals in 3-4 minutes, and 30 calories in 2-3 minutes. Go faster for the 20 and 10 cal rounds. Scale calories to meet the stimulus. For the toes to bar, strategically break sets into 5 rep intervals, .Take a quick shake out before the next set. This will keep your grip and hip flexors from going to failure. Spend no more than two minutes on both the first and second round of toes to bar. Target 18 minutes.

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400 Meter Run
25-20-15-10-5 V-Ups


8 rounds
400m, rest :60
200m, rest :30