WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (hips, hamstrings, pecs, etc)

Review technique for rowing and burpee efficiency

Heart rate warm-up: 3 rounds of:
30s row + 5 Burpees
– alternate rounds with a partner and increase pace each roundWOD A
“FORTITUDE”
EMOM for 30 min (15 rounds of each alternating):
Odd: Row 15 Cals
Even: 15 burpees

Pick a number of each movement that you believe you can sustain over the course of the entire workout.
Score like a tabata workout. Combine your lowest scored round of both movements.
eg: If you are holding 11 Calories, and 12 burpees by the last rounds (or any low round) then your score would be 23. 30 is the highest score possible.
(Workout credit: CFNE / CompTrain)
(Last completed: 2018-11-14)ACCESSORY
Green band stretches: 30-45s each/side
Pecs
Lats/overhead
Hamstring floss
Low lunge / Posterior hip opener

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