Conditioning
4 rounds*
500 m row
15 burpees
15 box jumps
15 KBS
3:00 rest between rounds
* For rounds 1 & 3 you will start with the row and end with the kettlebell swings. For rounds 2 & 4, you will start with the kettlebell swings and end with the row.
Notes
Today’s workout is four rounds of rowing, burpees, box jumps, and kettlebell swings. For rounds 1 and 3 you will complete the round in order (row -> burpees -> box jumps -> kettlebell swings). For rounds 2 and 4 you will complete the round in the backwards order (kettlebell swings -> box jumps -> burpees -> row). You will rest 3:00 between rounds. Your score will be your slowest round.
The rowing should not take longer than 2:10. If this sounds like an aggressive pace, decrease the distance to 400 m.
Burpees should take no longer than about a minute. You may decrease the reps to 12 if this does not sound like a sustainable pace.
Box jumps should be done to a height where you will not hesitate, and at a smooth pace. You may step on the box if you want.
Kettlebell swings should be done with a moderate weight and completed unbroken.