Warm-up
3 rounds of increasing intensity
10 cals row
5 burpees over the rower
Rest :30 between rounds
WOD
All tracks
Every 5:00 for 25:00 total
35/30 cals row
15 burpees over the rower
**no more than 4:00 of work each set
Fathom – longer total time, but will include a bit of rest
Gear – make each one of these intervals hurt a little bit
Knots – be careful of the idea above because if you push too hard, you will not be able to hold on and things might get messy. If you do not push enough, you will not earn enough rest and you will have the same outcome. Make sure you are getting at least 1:00 of rest each round so scale the number of cals and burpees if you need to.
Current – square fitness
