Strength
10:00 Running Clock
1,2,3…chest to bar
2,4,6…z press
4,8,12 Alternating goblet hold reverse lunge
Conditioning
3 rounds
35 double unders
8 burpees
400-500m row
8 burpees
35 double unders
rest 2:00
16 minute cap
Notes
Today’s workout is 3 rounds for time of double unders, burpees, and rowing.
The Score will be the total time it takes for you to complete 3 rounds, with a 16 min cap.
For the Double unders, we are looking for something that is done in under 30 seconds. Hold to a 30 second cap.
Burpees should be a smooth pace.
The row should be somehting that you can finish in under or around 2 mins.
The intention behind today is feeling good throughout each round, with keeping a little but of gas in the tank for the end.