May 15 - WOW

Row 500 meters as a warm up.

At the top of a minute, do:

  • 5 squats
  • 5 pushups*
  • 5 crunches

Rest for the remainder of the minute. Then, at the top of the next minute, repeat the cycle. Do for 10 minutes (10 rounds)

*Pushups on the wall, on the bar, or with knees bent are all ok if you can’t do a full pushup

At the top of a minute, do:

  • 3 jumping jacks or jump rope
  • 2 high knees
  • 1 burpee

Rest for the remainder of the minute. Then, at the top of the next minute, repeat the cycle. Do for 10 minutes (10 rounds)

Cool down with 500 meters rowing.