“The 40”: – 14 Minute Partner Rowing Station
:90 Sec Calorie Row:
: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