Warm Up (4 Minutes):
Fish Game - Rack up as many points as possible during these 4 minutes of fun.
Extended Warm Up (12 Minutes):
5 Intervals of 90 Seconds of Work with 1:00 Rest in between
Have the monitor set to meters and gradually increase the distance traveled over the 5 intervals.
**Note the distance you travel during the 5th Interval. This total is important for the workout.**
Workout (13 Minutes):
**Take the distance you traveled in the 5th Interval and DOUBLE it. This is your GOAL now.
You will have 3 Minutes to reach or surpass your GOAL number of meters. If you come up short, keep a running total. These will be your penalty meters you will need to pay at the end of the workout. For every meter below target, you owe a one burpee penalty.
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
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