OVERVIEW
Whoa. Hand on tight for this one. A 21 minute EMOM (every minute on the minute) with rowing, burpees, and double unders. Don’t worry about the prescribed numbers - the goal here is to find a challenging volume for each movement that can be completed in around 40 seconds (when fresh), and then hang on tight through all 7 rounds. This is sure to send the heart rate sky high, so be mindful of your breathing, and focus on taking full advantage of whatever rest you have during each interval.
WARMUP
5 Rounds
15 Squats
10 Scap push-ups + 3 push-ups
30 Jumping jacks
40 seconds of 85% effort of:
Row
Burpees
Double unders
WOD
Emom 21
20/15 Cal Row
16 Burpees
70 Double unders
COOL DOWN
3 min of light movement, focusing on getting back to full nasal breathing.
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