Warm Up:

2 Rounds...

  • 8 Stagger Stance Good Mornings
  • 8 Burpees
  • 8 Slow Boot Strap Squats
  • 4 Side Plank Rotation - R
  • 4 Side Plank Rotation - L

16 - 20 - 24 - 28 - 24 - 20 - 16 EMOTM Stroke Rate Pyramid

Increase Intensity each Minute

Workout: 

3 Rounds of....

  • 2:00 Row for Cals
  • 1:00 Max KB Goblet Squat
  • 2:00 Row for Cals
  • 1:00 Max KB SDHP
  • 2:00 Row for Cals
  • 1:00 Max KB Thruster

2 Min Rest Between Rounds

Total Time of workout is 31 minutes. Use a Running Clock.  Score total Reps and Cals