Back Squats 1x10 @ 40% - 50% of 1RM
2x7 @ 70% of 1RM
2x5 @ 80% of 1RM
2x3 @ 85% of 1RM
Partner 1 : Row for Max Calories for 1:00
Partner 2 : Alternates between 1:00 of KB Swings (53/35) and Burpees.. (3 rounds of Burpees and 3 rounds of KB Swings)
Switch off the rower every minute with a 30 second rest between rounds for 6 ROUNDS
SCORE = Total calories Rowed + Total Burpees + Total KB Swings.