November 16, 2022

PART 1

1 Round

4 Minutes (Moderate) Row, Bike, Ski

Rest 15 Seconds

2 Minutes (Comfortable) Row, Bike, Ski

NO rest - Straight into-

1 Minute (Hard) Row, Bike, Ski

Rest 1 Minute

45 Seconds (Hard) Row, Bike, Ski

Rest 1 Minute

20 Seconds (Hard) Row, Bike, Ski

PART 2

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES

Min 1: 15 Unbroken No Lockout Assisted Step Ups, Right

Min 2: 15 Unbroken No Lockout Assisted Step Ups, Left

Min 3: 15 Box Hamstring Curls

Min 4: 20 Alternating Elbow Plank Hip Twists