SUNDAY WORKOUT

As part of the warm-up, we are going to have a little race on the rowers… see how fast you can accomplish a 200m Row. You can try twice, but make sure to hop off the rower after your first try so everyone can give it a shot. :-)

Then...

Every Minute On the Minute for 20 Minutes:

Odd Minutes - 100m Run

Even Minutes - 10 Burpees

*We will have cones placed outside for the Run, marking the distances. If you don't think you're going to be able to finish the Run in under 25-ish seconds, scale it down. Same goes for the Burpees; if you aren't going to be able to keep it under half a minute for over half the workout, scale the reps back to 8 or 6 per minute. If it is raining, the Run will be converted into 100m Row instead… pray for rain guys. ha!