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Workout of the day

​On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
​

Workout at home

To a target that is 1-inch above standing reach:
26 burpees in a minute
3-minute rest
23 burpees in a minute
3-minute rest
20 burpees in a minute
3-minute rest
23 burpees in a minute
3-minute rest
26 burpees in a minute

Post time maintained at each row pace or time left over in second each minute after burpees are completed to  the comments. Scale the row split times and and burpee reps as needed. If you do not perform each burpee required in the minute the score is reps completed. If you do not reach the pace needed on the rower your score should be noted as the fastest pace you did reach. Adjust rounds accordingly to perform the work or goal reps in the time or under the pace for you. ​