4 x 4:00 Intervals
(15/12)(20/17) Cal Bike
14 KB Swing (53/35)(70/53)
12 Goblet Squats (53/35)(70/53)
Max Cal Row In Remainder
4 Minute Rest Between Rounds
Score for today is TOTAL calories on the row. Goal is to get through the bike, swings and squats in a way that you can maximize your time on the rower where we are thinking about a pace equal to your pace for a 500m sprint. KB movements should be unbroken for this one so you need to push these.