WARM UP – MOBILITY
Partner up on a rower:
3 rounds alternating
60s Row (60-70-80% effort)
Dynamic hip / shoulder / thoracic rotations
Green band posterior chain and pec/shoulder stretch.
Review Rowing & Burpee technique and efficiency
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)
Coach led stretch / mobility work