Warm Up 162 (No Measure)
3 RNFT:
1 Min Bike/Row/Run/Skip
15 Sec Left/Front/Right Plank
10 Behind the Neck Thrusters
10 Inch Worm
Fortitude (AMRAP – Rounds)
EMOM 30:
Odd – Row 15/12 Cals
Even – 15 Burpees
This will be incredibly tough. Devise a plan and pace. If you don’t think you can get in all 30 rounds then have a plan for when and what you are going to break.
As there will be lots of transitions and sharing over rowers/bikes you must be done you calories by 50 Sec every round.
If on Assault Bike drop the calories down one scale.
Scale 1:
12/10
12
Scale 2:
8/6
8