June 10, 2019

June 10, 2019

3 rounds:

30 sec on/10 secs of :

a) rowing

b) kb goblet squats

c) no pushup burpees

d) hollow hold 


Front Squat - 5 min wu + 5 sets, every 2 min, 5 reps @ 65-75%


10 rounds for time :
500 meter row (250 x 2)
10 burpee over erg

notes :
rx+ = 40/30 calorie assault bike + burpees to 6 inch target.
level 2 scaling - 400 meter row (200 x 2) + 8 burpees over erg
level 3 scaling - 300 meter row (150 x 2) + 8 burpees

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