For time: 3 rounds of:

21/15 Row Calories

21 Overhead Squats, 75/55 lbs

21 Toes-to-bars

— Rest 5 mins —

42/34 Row Calories

42 Overhead Squats, 75/55 lbs

42 Toes-to-bars

WORKOUT BRIEF
STIMULUS
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 .
.
MODIFICATIONS

OVERHEAD SQUATS
Decrease Load
Decrease Reps
Define Range of Motion (Squat to a Target)
Front Squats

TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Weighted Abmat Sit-ups