Wednesday, July 25th 2018

1. Conditioning
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Athletes will alternate back and forth between calories on the rower and burpees. They will have the whole first minute to complete a 15/12 Calorie Row, resting until the top of the next minute. They will then have the whole next minute to complete 15 burpees. These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round. Modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute :45 seconds on and :15 seconds off. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout. If short on rowers, start athletes on opposite stations. If there are not enough rowers, complete the following: 15/12 Calorie Schwinn Bike