30 Calorie Row

Max Push Press for row time. 75#/53#

KB Swings for Push Press reps. 53#/35#

Max Push ups for KB Swing time.

Box Jumps for Push Up reps. 24"/20"

Calorie Row for Box Jump time.

Post first and last row time and overall time.

Then..

2 Rounds

15 DB Hang Cleans 35#/25#

2 Gassers

Post time.

Coaching Tips: Scale load and movements to match your current fitness level. For this workout, take the time it took you to row for 30 calories and perform as many reps as possible of the push press. Take the reps you did in the push press and time yourself doing those reps of the KB swings. Use the time it took you to do the KB swings and get as many reps as possible of the push up. Now, use the rep count of your push ups and time your self doing that number of reps in the box jump. Now, take the box jump time and try to get as many calories as possible of the row. Rest as needed between efforts and work as hard as you can during the work interval portion of the workout. Just remember that the clock is still running, though.