Conditioning
At 0:00, with a partner, alternating full rounds, complete 6 rounds (3 each) of:
- 20-25 Calorie Row
- 15 Burpees over the rower
15:00 time cap (2:30 per round per person)
At 17:00, complete 6 rounds (3 each) of:
- 20-25 Calorie Bike
- 15 Kettlebell Swings
15:00 time cap (2:30 per person per round)
Notes
Today’s workout is two couplets to be completed with a partner. Partner 1 will complete a round of rowing and burpees, then partner 2 will do the same. Once each partner has completed, record your time. At 17:00, you will move to the other couplet and follow the same pattern.
The calories on the bike and the rower should not take longer than 1:30 to complete. Adjust the number accordingly.
The burpees should be completed in under 1-minute. If you cannot jump over the rower, find a smaller object to jump over. These should be lateral burpees.
The kettlebell swings should be heavy, but completed in 1 set.
Do not let your round take longer than 2:30. If it does, stop working to let your partner begin the next round, then adjust the number of reps for the next round.