Complete each series 2x in any order.
You receive the Rx if you take no break-sets during any work period.
Series 1:
30 sec plate switches
30 sec rest
60 sec plate switches
60 sec rest
90 sec plate switches
90 sec rest
120 sec plate switches
Series 2:
30 sec row
30 sec rest
60 sec row
60 sec rest
90 sec row
90 sec rest
120 sec row
Series 3:
30 sec burpees (superfits can get 1 every 3-4 sec.)
30 sec rest
60 sec burpees
60 sec rest
90 sec burpees
90 sec rest
120 sec burpees
Post "Rx" or scaled amounts to comments.
Workout Notes:
- If your feet are still sore from Thursday, sub plate switches for situps. If your tail bone can't handle that many situps, sub for anchored stab situps.
- Stay busy while on the clock.
- Post max distance achieved during 120 sec row. Just for kicks.
- For max effect do both sequences of the same exercise back-to-back.
Because Candice?