- tabata row for calories - 3 rounds (20 seconds of work. 10 seconds of rest)
- 21 front squats (95 lbs)
- 15 box jumps
- tabata row for calories - 4 rounds
- 21 wall ball
- 15 burpees
- tabata row for calories - 5 rounds
- 15 jerks (95 lbs)
- 21 pull ups
My time was 16:14. For the rowing, the first set I maintained 8 cals (8 cals per 20 seconds of work). For the set of 4, I held at 7 calories. 6 calories for the 5 round set.
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