For time: 3 rounds of:
21/15 Row Calories
21 Overhead Squats, 75/55 lbs
— Rest 5 mins —
42/34 Row Calories
42 Overhead Squats, 75/55 lbs
Allow 30 min for the workout
The workout starts with 3 rounds of 21/15 cal row, 21 OHS, and 21 T2B.
After those 3 rounds are completed you will rest for 5 min.
Then after the 5 min rest you will perform 1 round of 42/34 cal row, 42 OHS, and 42 Toes to bar.
The score is total time to complete the workout.
STRATEGY & WORKOUT
As we will be using the Rower to recover, we can push a little harder on the other 2 movements.
“Pushing a little harder” is athlete dependent, so set a challenge for yourself for every round (i.e., 11-10; 8-7-6; 6-5-5-5).
Break the TTB early .
Define Range of Motion (Squat to a Target)
TOES TO BAR
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Weighted Abmat Sit-ups