123 cal

120 cal

2:01.1, 2:02.1, 2:02.0, 1:59.9, 2:00.2, 1:56.8, 1:52.0

55 calorie row, speed test

Row 3 minutes. Get off and perform 20 Russian KBS (53#) and 50 Mountain Climbers. Repeat until time expires.

Total: 5089m + 6 Rou…

Row 3 minutes. Get off and perform 15 Russian KBS, then farmer carry to the end of the driveway and back. 15 more swings. Repeat until ti…

Warm up

131 cal, 2:04.7, 2:02.6, 2:01.9, 1:57.1

107 cal, 1:55.7, 1:51.7, 1:50.3

Completed as part of 16.4 (55 cal)

Warm up

1:56.5, 1:54.3, 1:51.4, 1:50.0

2:04.4, 2:00.3, 1:59.2, 1:57.5

Warm up

103 cal, 2:00.2, 1:55.5, 1:52.1

97 cal, 2:08.6, 2:01.1, 1:56.4

89 cal, 2:16.3, 2:14.1, 2:08.7

2:09.3, 2:10.5, 2:09.0, 2:10.5, 2:08.3, 2:06.9, 2:01.5

4x500m/1:00r (1:50.1, 1:45.5, 1:46.0, 1:46.3)

Warm up