20.01.09

ACTIVE RECOVERY/AMRAP on a 36 min running clock

Row Conditioning

10 min easy pace w/ :20 sec sprint EMOM

Rest 3 min

Bike Conditioning

10 min easy pace w/ :20 sec sprint EMOM

Rest 3 min

10 min Max Alt Wtd Box Step Ups 24”/20”, 50#/35# DB(1)

Score is cals rowed + cals biked + plus step ups