Look that up, serious.
The Workout:
5 Rounds for Reps
:45 on :15 off Kneeling Squats (hold onto something so it has some weight to it)
:45 on :15 off Hand Release Push-Up to 1/2 Push-up
:45 on :15 off Lying Leg Raises
How filthy am I in this demo video!! I forgot we needed it and I just got in from working on my truck for a few hours!! WHOA! HAHAHHA 🙂
Warm-up: something on the order of:
Arm Swings
Push-up Pluses
Balance Drills and Single legged stuff
Planks
Practice and load the moves and
GO!
Rowing:
Row 150 Calories for Time
Every 20 Strokes do wait 20 seconds
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