3 x for max reps:
row (calories) x 1 min
recover x 30 sec
2 x 16kg thrusters x 45 sec
recover x 30 sec
burpees x 30 sec
recover x 30 sec
30lb ball slams x 15 sec
recover x 5 min
row (calories) x 1 min
recover x 30 sec
2 x 16kg thrusters x 45 sec
recover x 30 sec
burpees x 30 sec
recover x 30 sec
30lb ball slams x 15 sec
recover x 5 min
(1 min + 4 min while other goes)
1 comment:
this was one of the most effective batches of work to date. consistent 30 second recovery periods sandwiched between decreasing work windows of full body madness, resulted in the perfect symphony of destruction. the higher than average 5 minute recovery between attacks held multiple benefits: adequate rest in order to maintain a relatively steady force of application, aided in accurate time management for the other player, and increased levels of apprehension and intimidation before taking another turn. if you've got a rower and haven't used it for a while, this is a nice way to get reacquainted.
score breakdown as follows:
c - 199
29/28/24
21/18/17
14/9/12
9/9/9
j - 190
29/26/25
20/17/15
12/11/10
9/8/8
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