A) Deadlift 1RM
B) Rowing: Three Strikes-You’re Out
0-3 mins-Hold 800/600 cal/hr
3-4 mins-Rest
4-7 mins-Hold 900/700 cal/hr
7-8 mins-Rest
8-11 mins-Hold 1000/800 cal/hr
11-12 mins-Rest
12-15 mins Hold 1100/900 cal/hr
15-16 mins-Rest
16-19 mins-Hold 1200/1000 cal/hr
19-20 mins-Rest
20-23 mins Hold 1300/1100 cal/hr….continue until you get 3 strikes in a round
*You can dip below target no more than 2 times within you’re 3 minute time period. On the third strike the time on the clock is your score.
*You have 5 secs to get the number back above the target after you get a strike
*Scale targets accordingly..Goal should be to at least make past 12 mins into the workout.