CONDITIONING

3 rounds: 90sec ON, 60sec OFF (A+B+C+D is one round, 30min total)

Start every round with 20/15cal Row, remaining time:

A: C2B
B: Burpee over Rower
C: TTB
D: Pistol Squat

RPE 3 to 4, should be able to have a short conversation.

Target: Rowing should be done under 60sec. Tailor the calories if needed. Keep a steady, repeatable, pace. This is not all out effort!

Tailoring Options:

C2B→ Pull-Up
TTB→ High Knees
Pistol Squat→ Check Pistol Squat variations from gym library