A. EMOM x 30mins
Odd mins = Row x 15cals
Even mins = Burpees x 15
* Penalty for not making required reps/cals in that particular minute is an instant 400m penalty run. When you get back, rest a minimum of 1minute and then start again. So if you get back at the 5:59sec mark, then you rest until the 7:00min mark and start up again from there.

Wed Results