Warm-Up
3 rounds
12/9 Calorie Row
6 Lateral Burpees over the Rower
12 Crossover Step-Overs
8 Step-Down Box Jumps

No Strength today. Do the stretching after class that is at the bottom of the page.

“Sham Pain”
For Time:
Every 8:00 x 3 Sets
15-12-9 Row Calories
12-9-7 Burpee Box Jump Overs 24″/20″
*Female Row: 12-9-7 calories

Every 8 minutes you will complete all the above work.
15 Cals
12 Burpees over box
12 Cals
9 Burpees over box
9 Cals
7 Burpees over box

Goal: 4:00-5:00/ Set (so you have time to rest)

Score: Average Interval Time
Stimulus: Quad Endurance and Aerobic Capacity
RPE: 9/10
Primary Objective: Burpee Box Jump Over Pace
Secondary Objective: Consistent Times Across Sets

Strategy
Today our challenge for you is to come out faster than you think you should in the first interval, and hold on tight. Note that this ‘may’ not mean setting a blistering pace through the 15+12 row+bbjo, for many it will mean keeping an RPE 8 through the first set of each movement and then building intensity quickly from there. If you’re confident in your capacity, this is a a guns blazing effort from the start of each set.

Recovery stretching!
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold