Fit day... Day off from running because it's going to be a hot one!
Front Squat (113#/165#)(65-70% 1RM)
Toes 2 Bar (Kip allowed, but don't make it excessive)
(10 minute cutoff)
REST 2 MINUTES
:20 Row Sprint followed by :40 of "recovery" Rowing for 8 total rounds...
This section is for lowest score during the :20 sprint period AND for overall calories rowed during the entire 8 minute period so you have to keep you pacing up during your "recovery" row, but not go so fast that it takes away from your ability to sprint during each :20 sprint...
I was able to get 12 calories on Round 1 during :20, but only 10 each for the remaining 7 rounds so my 1st score would be 10 and I rowed for 137 total calories in the 8 minutes which would be my second score...
POST YOUR TIME FOR PART 1 AND YOUR TWO CALORIE SCORES FOR PART 2 TO COMMENTS