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: DU
B: Wallball 20/14lbs
C: C2B
D: Med Ball Squat Clean

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:

DU→ practice DU remaining time
WB→ lighter Ball
C2B→ Pull-Up
Med Ball SC→ lighter ball