Every 4 Min for 20 Min
(5 Rounds)
30 Cal (M) / 22 Cal (W) Assault Bike
-OR- 500 Meter Row
10-12 Burpee Pull Up
**No pull ups/pull up bar? No problem! You can do:
9-12 Burpees
and then:
9-12 Inverted Row
-OR- Jumping Pull Up
-OR- Dumbbell Bent Over Row
Score: fastest and slowest rounds
Goal: 3-4 minutes
Coaches Notes:
Five rounds for the fifth week. That seems appropriate.
As always with these types of workouts, you're under pressure from the clock to get the work done and earn enough rest to stay strong through the remainder of the workout. We cannot STRESS THIS ENOUGH: Your bike/row should take 2 minutes or less. If that is not doable for you, we get it - that's a fast pace for many folks. That's not t...