Every 2 minutes until 150 reps :

18/14 Calories Row
Max Wallballs 20/14p

• Well spending between 1:00 and 1:30 rowing and between 30s - 1:00 on the ball each round. An unbroken minute of wall balls can get up to 30 reps. Let's use this as a baseline to understand how to approach each time we pick up the ball.

• Think of number goal of reps you'd like to complete within each window to help keep you focused and on track. Somewhere between 10-20 reps is a solid place to be.

• Our Row pace should be something that allows us to immediately pick up the ball at every 2:00 mark.

( 15 - 20 )