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Min 1: Row 300/250m
Min 2: 20 Box Jumps (24/20”)
Min 3: 12 Burpees
Min 4: Rest
Min 1: Row 250/200m
Min 2: 15 Step Ups
Min 3: 10 Burpees
Min 4: Rest
This is a challenging workout today. The numbers are pretty aggressive for all categories, and 6 rounds is a lot. We included the minute rest to make the numbers more achievable.
Each round = 332/282 reps (Rxd). You can either add all those reps and create one giant score or just use that number as your total score. If you do fewer reps per round, just add those numbers together and use that as your score.
We suggest attempting to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from is the Row.
Back Squat (to a box)
NOTE: Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 3 and repeat for 5 total sets at the same weight. Go heavier than when we did 5 reps on 3/22.