Thursday March 23rd – “The 40” + Pull Ups & Box Jumps

Thursday: 3/23

“The 40”: – 14 Minute Partner Rowing Station 

:90 Sec Calorie Row: 

Followed by 

:90 Seconds to complete the push up number that completes 40 Reps.

– I.E: If you row 25 Cals in :90 seconds you have :90 seconds to complete 15 Push ups. 

– This will be done in a I go, You go Partner format to share the ERGS.

– Each Person will go three rnds on the ERG three rnds off the ERG. 

– :30 Seconds of transition on and off ERG. Trainer keeps that clock for transition to push campers. 

– Each Person Rows a total of 4:30 Minutes + :90 Seconds of Transition = 14 Minute Station.  

Station 2: – 14 Min AMRAP Pull Ups and Box Jumps 

– 5x Pull Ups (Blue volume <30, White <40, Red Sets of Max Reps)

– 12x Box Jumps (Curb Jumps / Garage Door Jumps) – Step Ups for Knee Issues only