30-20-10-20-30
Row For Calorie
Dumbbell Thrusters
Toes to Bar
Rest 1 Minute

MCx: 50/35
MAx: 25-15-10 cals, 35/20, knee or pike up
MVx: 20-15-10 cals, 25/15, v-up or leg lift

GOALS + GUIDANCE: Row at a moderate pace (1000/800 cals per hour) to complete the 30 calories in under 3 minutes, the 20 cals under 2 minutes and the 10 cals under one minute. Choose a moderately heavy weight for the thrusters, breaking them early into sets of 10-12 with quick breaks. Chip away at toes to bar in sets of 5-10. With a built in rest between rounds, push your pace without redlining. Record your total time, aiming for 30 minutes.