Skill:
TTB
Every :90 for 9:00
50% of your max Unbroken Set
Conditioning:
Row/Burpee
For Time:
1:00 max calorie row
1:00 Rest
1:00 Burpee
1:00 Rest
You can stop when your row total has reached the below
1000m TT Row Time
>3:25 150 Calories
3:26-3:35 140 Calories
3:36-3:50 130 Calories
3:51-3:59 120 Calories
4:00-4:19 110 Calories
4:20-3:39 90 Calories
4:40-4:59 80 Calories
<5:00 60 Calories
*Write Calories on board after every row to keep track
7:00 Burpee Total
<100= 15 Burpees
90-99= 13 Burpees
80-89= 11 Burpees
70-79= 9 Burpees
60-69= 7 Burpees
>60=. 5 Burpees
*Scale up burpee BJ over