Warmup:

250M row

10 kickers per leg

10 Squat2Stands

10 Iron Crosses

10 Scorpions

200M jog

10 Bow2Bends

10 Twisting Push ups

WOD:

In 8 Min, Complete:

800M Run

500M Row

Max Cals – Echo Bike

Rest 3 Min

*Repeat for a total of 3 Rounds

Score – Total Cals on Echo Bike

Video courtesy of Dark Horse Rowing.

Time to earn those Cals on the Echo Bike!!! The goal should be to finish the run in 3:30-4:30, finish the row in roughly 2 Min so you should have about 2 Min to crank out as many cals as possible.  That said, find recovery where you can prior to jumping on the bike.  Best place to find it? In the recovery movement on the row (as mentioned in the above video).

Scaling Options:

Run -> Run to where you can finish in 4 Min -> 1000M Row

(ELITE: Run with vest)

Cool Down:

Pigeon Pose – 1 Min per side

Saddle Pose on med ball – 2 Min

Video courtesy of Signum Fitness & Nutrition