Warm-Up:

:60 Slow Rowing / 10 Up+Down Dog / 8 Staggered-Stance Good Mornings / 6 Squat + Rotation
:45 Medium Rowing / 10 PVC Push Press + Stetch / 8 PVC Kang Squats / 6 Slow Reverse Snow Angels

:30 FAST Rowing / 10 Hip Bridge + Pause / 8 “Candlesticks” or Knuckles to Toes / 6 Burpee + Max Height Jump

3 Rounds of 3 Scapular Pull-Ups + 3 Kips / Toes to Bar Practice

Strength/Skill:

Complete “New” Magic Number Burpees in 4 Sets

Rest 2:00 between sets

(Example:

Original Magic Numer = 5

5 + 5 (initial progression sequence) = “10”

“10” x 10 = 100

100 is “New” Magic Number

100 / 4 (the 4 sets listed above) = 25 Reps

Today’s workout is to complete 4 sets of 25 reps, with two minutes rest between each, Track final time!)

Workout:

For time:
30-20-10

Row for Calories
Push Press – Pause overhead for a second with every rep!

Toes-to-Bar

At-Home Version:
2×1 PVC Sumo Deadlift High Pull (60, 40, 20 by round)
1/2 Reps per arm of Single-Arm Work (15 per side, 10 per side, 5 per side) – Pause overhead for a second with every rep!

V-Ups or 1/2 V-Ups per side – Control!