Seasick From the Row?...Or, Was the Workout Really THAT Hard?!!

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*30 x High Knee Run

*30 x Mountain Climb

*3 x Dive Bomber Fwd-Bk

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SET #1: COMPLETE FOR TIME -

*Row 200m (Rx+ for men: 250m) Sprint

*(Reps = # sec. it took to row) x Hand-Release Push-Up (50 rep cap)

*Row 200m (Rx+ for men: 250m) Sprint

*(Reps = # sec. it took to row) x KB Goblet Squat (50 rep cap)

*Row 200m (Rx+ for men: 250m) Sprint

*(Reps = # sec. it took to row) x alt. 1-Arm KB Bent-Over Row (50 rep cap)

SET #2 : COMPLETE FOR TIME -

*Run 200m Sprint 

*(Reps = # sec. it took to run) x Hand-Release Push-Up (50 rep cap)

*Run 200m Sprint

*(Reps = # sec. it took to run) x KB Goblet Squat (50 rep cap)

*Run 200m Sprint

*(Reps = # sec. it took to run) x alt. 1-Arm KB Bent-Over Row (50 rep cap)

SET #3: COMPLETE FOR TIME -

*Row 125m (Rx+ for men: 150m) Sprint

*(Reps = # sec. it took to row) x Ring Push-Up (30 rep cap)(sub: DB Push-Up)

*Row 125m (Rx+ for men: 150m) Sprint

*(Reps = # sec. it took to row) x KB Goblet Lunge (30 rep cap)

*Row 125m (Rx+ for men: 150m) Sprint

*(Reps = # sec. it took to row) x 1-Arm alt. KB Sumo Deadlift High Pull (30 rep cap)

SET #4: COMPLETE FOR TIME -

*Run 100m Sprint

*(Reps = # sec. it took to run) x Ring Push-Up (30 rep cap)(sub: DB Push-Up)

*Run 100m Sprint

*(Reps = # sec. it took to run) x KB Goblet Lunge (30 rep cap)

*Run 100m Sprint

*(Reps = # sec. it took to run) x 1-Arm alt. KB Sumo Deadlift High Pull (30 rep cap)