5 Rounds (Not Timed)
– 20m Prowler Push
– 10 Bent Over Barbell Rows
– 50 Double Unders
Then
“Jade’s Joy”
3 Rounds
– 90sec: Row
– 90sec: 10m Shuttle Runs
– 90sec: Air Bike
**60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on old Air Bike, 3 Cals under on new Air Bike.
Targets
Advanced:
Men – 460m, 26 runs, 11/30 cals
Women – 400m, 24 runs, 10/24 cals
Intermediate:
Men – 430m, 24 runs, 10/25 cals
Women – 370m, 22 runs, 9/20 cals
Beginner:
Men – 400m, 22 runs, 9/20 cals
Women – 340m, 20 runs, 8/16 cals
Masters:
Men – 370m, 20 runs, 9/18 cals
Women – 310m, 20 runs, 8/15 cals