5 Min Aerobic Testing—>> Stagger This!! 0:00 Cal Bike: :30 Hard + :30 Recovery* Ends @ 5:00 Rest—> 2:00 Starts @ 7:00 Cal Row: :30 Hard + :30 Recovery** Ends @ 12:00 Rest—> 2:00 Starts @ 14:00 40ft Shuttle Run Max Distance*** Ends @ 19:00 Starts @ 25:00 EMOM x 5 min Barski Snatch – Video ( is simply a high-hang snatch triple) Ends @ 30:00 Starts @ 32:00 30 Burpees Ends @ 33:00 Starts @ 38:00 EMOM x 5 min Barski Snatch Ends @ 43:00 *(Optional) **Place rowers in the back side by side facing the wall. Athletes can repeat this effort twice. Once for Max Calories. Once for Max Distance. *** Five people can go at a time if the class is too big Extra Credit GHR – 5 x 8 Seated Leg Curls – 5 x 20 Plank Hold – 5 x :45
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