10 rounds for time of:

16/13 Row Calories

8 Burpee Over Rowers

Stimulus is moderate intensity across all rounds. Athletes will be rowing and then performing burpees over their rower. Athletes should aim to keep a consistent pace from round to round. Start off a little conservative and look to push the final 2 rounds.

1 1/2 Goblet Squat 10-10-10-10

Use the heaviest weight you can for each set. Rest as needed between sets.


Russian Kettlebell Swing 10-10-10-10

Use the heaviest weight you can for each set. Rest 1:30 between sets.