9/12
EMOM x 20 @ 65-75%
Min 1 – 35-40 sec bike
Min 2 – 35-40 sec ski
Min 3 – 35-40 sec row
Min 4 – 30 sec front plank with hands on low rings
Goal was to hold 1000 cal/hr on ski, 1100 cal/hr on row and 1200 cal/hr – was in this ball park even a bit higher, but thought was if i could hold this for a 60 min emom than that was a good pace (don’t get any ideas)
+
EMOM x 20 @ 65-75%
Min 1 – 35-40 sec burpees over bar
Min 2 – 35-40 sec russian swings @ 24kg
Min 3 – 35-40 sec v-ups
Min 4 – 35-40 sec wall sit
12 burpee per round, might have been a bit higher than 75% but could have held that for another 15-20 minutes, 14 v-ups but that started falling off