2024-06-25

• Overview: Our triplet for today is meant to try and pull you out early and see if you can hold on or if you burn out. We all know what it means when we see big rest between intervals, hard efforts across the board with smart and intentional recovery periods, as long as we are moving while the clock is on we're winning.
• Calorie Row: Aiming to be done in about 1:30 or less each time we're on the rower today. This is meant to be high intensity effort!
• Dumbbell Front Squats: Weight should allow for unbroken sets at a consistent pace today, goal is to be done in about 1:00 or less.
• Burpee Pull-ups: Smooth cadence throughout sets in 1:30 or less each round. Reduce reps as needed to accomplish this.
• Score: Total rounds plus reps across all 3 AMRAPS.

• Athletes should be aiming to hold a hard pace across all of these AMRAPs today. While our pace may fall off a little, we should still be able to complete a minimum of one full round during each working clock. Reps should be adjusted as needed to hold this level of intensity.
• Those who are confident in the row may choose to push this pretty hard and move methodically through the other two at a fast but sustainable pace.
• If we are less confident on the rower but confident on the other two movements, we should decide what pace we are going to hold on the rower so that we can push our pace on the front squats and burpee pull-ups.

27/21 CALORIE ROW

• Reduce Reps
• 1:30 Time Cap
• 24/18 Calorie Ski
• 24/18 Calorie Echo/Assault
• 27/21 Calorie Bike
• 300m Run
• 200m Air Run

DOUBLE DUMBBELL FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Single Dumbbell Front Squats
• Sub Kettlebell(s)
• Sub Empty Barbell
• 30 Air Squats

BURPEE PULL-UP

• Reduce Reps
• 1:30 Time Cap
• Jumping Pull-up From Plate/Box
• Burpee to Target
• Burpee Only
• Jumping Pull-up Only
• Burpees + Ring Rows

1 Round:
7/5 Calorie Row
7 Dumbbell Front Squat
3 Burpee Pull-ups