Sunday

Metcon:

[OPEN + PERFORMANCE + FITNESS]

For Calories:

5:00 Row

5:00 Bike

Rest 1:00

4:00 Row

4:00 Bike

Rest 1:00

3:00 Row 

3:00 Bike

Rest 1:00

2:00 Row

2:00 Bike

Rest 1:00

1:00 Row

1:00 Bike

Goal is to build speed as the workout goes……

Start at a moderate pace and pick it up slightly each new interval…

@ 0:00- 5:00 Row, 5:00-10:00 Bike 10:00-11:00 Rest, 11:00-15:00 Row, 15:00-19:00 Bike, 19:00-20:00 Rest, 20:00-23:00 Row, 23:00-26:00 Bike, 26:00-27:00 Rest, 27:00-29:00 Row, 29:00-31:00 Bike, 31:00-32:00 Rest, 32:00-33:00 Row, 33:00-34:00 Bike, Done!