2024-08-06

• Overview: We get into the spicy zone quickly today, with some back to back pressing movements into a nice long effort pulling movement. Coming into this one with a strategy for both the wallball and the burpees will be key with the interference of these. Even with a 1:00 rest between efforts, those lungs and triceps will light up early.
• Burpees Over Rower: About 2:00 of work per set. Steady cadence throughout.
• Wallballs: Weight should allow for 10+ reps every time we pick up the ball today.
• Calorie Row: Aiming for a 15/12 calorie per minute pace for men and women respectively.
• Score: Total time to complete work, including rest. Add 1s per rep not completed if we are time capped.

• We will want to choose which of these two movements we want to push the pace on today, and which will be our pacer to complete the first 3 rounds of work. We still have a long stint on the rower to follow, meaning we don't want to empty the tank in the beginning.
• Plan how many reps you want to complete on the wallball before starting so that you give your arms short, but expected rest. Your press will fatigue quickly if we are going for big sets right out the gate and burnout before getting into round 3.
• Stay low on the burpees over the rower as best you can and find a pace that will let you keep moving, even when your arms are under fatigue. We can use these as our pacer and a place to "catch" our breath.

BURPEES OVER ROWER

• Reduce Reps
• Burpees with Lateral Hop
• Regular Burpees
• 25/20 Calories On Any Machine

WALLBALLS

• Reduce Reps
• Reduce Loading
• Reduce Target Height
• Single Dumbbell/Medball Thrusters
• Empty Barbell Thrusters
• 75 Air Squats

150/120 CALORIE ROW

• Reduce Reps
• 120/100 Calorie Ski
• 150/120 Calorie Bike Erg
• 120/100 Calorie Echo/Assault Bike
• 4x2:00 Moderate-Hard Efforts on Air Runner/Treadmill

1 Round:
:20 Burpees Over Rower
:10 Transition
:20 Wallballs (Aiming for ~15 Reps)
:10 Transition
:20 Calorie Row (Aiming for 4-5 Calories)