Thursday, February 1, 2018


5 Rounds of:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Schwinn Bike
AMRAP 10 Meter Shuttles
rest 4 minutes

Exactly like the name suggests, these are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, so we can adjust calories on the rower and the bike as necessary. For the shuttles, cones can be set 10 meters apart, counting a rep every time one point of contact passes the cone. If on an Assault Bike, complete 15/9 Calories. If unable to bike altogether, complete 15 burpees lateral over the rower. Score is number of shuttle sprints on each round. If limited on equipment, start groups on opposite four minute intervals.

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