Felt pretty rough going into today. The past few Mondays have torched my legs
Row - 3 x 10sec @ 100% effort; rest to full recovery
Average was about 740
+
Every 90sec for 10 Alternating sets:
1. 20 sec Row @ 70% max wattage (500+)
2. 10 Bar Facing Burpees
*0-90 sec = 15 sec assault, then 90-3min = 10 BFB, continue to alternate until you have completed 10 full sets
Held over 500 watts for the row, burpees took about 20-23 seconds
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