Warm Up
2 Rounds
Row 250m
10 Burpees over Rower
Butts and Guts
½ Tabata
Glute Bridge Hamstring Curls on the Rower
Hold the top of the glute bridge for the 10s “rest”
Use band resistance around the knees for an extra challenge
Switch
½ Tabata
Knee tucks on the Rower
Hold a plank during the “rest”
WOD (30 minutes)
3 Rounds
1000m Row
20 Burpees Over the Rower
5 Rope Climbs
Rest 2 Minutes
Level 2- 3 Rope Climbs, 5 10 ft climbs
Level 1- 4 Rounds, 10 Burpees, 3 Pull to Stands
Conditioning 4:45 in Southie Orange
EMOM36
ODD Only-
1. 250m Row
2. 0.5 Mile Bike
3. 200m Sprint
You are Resting approximately 1:1, so you should be sprinting at 85-95% of your max effort.