Conditioning
Every 5:00 x 5 rounds
15-20 cal row
12 burpees over the rower
15 Russian KB swings
3 wall walks
*4 minute cap on each round*
Notes
Today’s workout is 5 rounds of rowing, burpees over the rower, kettlebell swings, and wall walks. You will start a new round every 5:00. Each round will have a 4:00 cap. Your score is the sum total time to complete all 5 rounds.
The calories should take no longer than a 1:15. You may decrease the calories to 12-15 if this pace sounds unsustainable.
The burpees over the rower should also take no longer than 1:15. Decrease the number of burpees to 8-10 if that pace is too aggressive. You may also substitute burpees to a target as well.
The kettlebell swings should be unbroken and at a moderate weight.
Wall walks should take no longer than :40 seconds. You may modify the height of the wall walk to fit within this time range.