6/30/2020

4 sets:
30 Sec AMRAP DU's @ Max Effort
60 sec Row - Calories @ 80-85% Effort
Rest 30 sec
30 sec Row Calories @ Max Sustainable Effort
60 sec AMRAP Burpees Over Erg @ 80-85% Effort
Rest 2:30 b/t sets
Set 1) 50 dubs - 20 cal row (1400 cals/hr) - 13 cal row (1600 cal/hr) - 14 burpees
Set 2) 50 dubs - 19 cal row (1400 cals/hr) - 12 cal row (1600 cal/hr) - 14 burpess
Set 3) 50 dubs - 19 cal row (1400 cals/hr) - 12 cal row (1600 cals/hr) - 14 burpees
Set 4) 50 dubs - 19 cal row (1400 cals/hr) - 12 cal row (1600 cals/hr) - 14 burpees

+
12 min AMRAP @ 20 min pace/effort:
A/B 10 Calories
12 Box Jumps (step down)
A/B 10 Calores
8 Burpees - 6" target overhead
4 rounds, held 1000 cals/hr on the bike