Today we keep it simple and focus on building stamina and endurance! This is a pretty famous workout in our methodology that is typically attacked a bit differently than how we will today. Historically, the workout would demand you pick a specific amount of reps on the burpees and calories on the row and stick to it throughout the entire amount of intervals prescribed. Today we will maximize the work we can do in 1 minute throughout the 15 rounds for each movement, even if the number drops or may fluctuate throughout. The goal would be to track the total amount of work done by summing up your total burpees and calories rowed.
5 row strokes legs only
5 hip and arm row strokes only
10 full body row strokes (build power as you get closer to 10)
2 rounds
__________
5 hip down push up
3 inch worm
6 spiderman stretch (3 each side)
6 scorpion stretch (3 each side)
3 rounds
RXConditioning/ Intermediate/ Baseline:
“Fortitude”
30:00 EMOM
Odd: max cal row
Even:1:00 max Burpee
3×12 weighted single arm lateral side bend each arm
+
3×10 Evil wheel
Rest as needed.
