Part A:
every 2 minutes for 10 minutes
10 upright db rows, light
20 total weighted russian twists
Part B:
every 2 minutes for 8 minutes
10 overhead squats 50-55%
max calorie row/ski/bike
rest 2 minutes
every 2 minutes for 8 minutes
3-5 muscle ups or 5-7 strict pull ups
max calorie row/ski/bike
score is your calories
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