Workout of the Day
10 rounds of 30 seconds at each station
row or bike for calories
rest
thrusters
rest

standard: 45/35 lb
rx: 75/55 lb
sport: 96/65 lb
overachiever: 115/85 lb

For today’s workout you’ll have a total of twenty minutes on the clock to alternate between two high-intensity movements. Choose either a bike or rower for your first station and load up a light barbell for the second. Keep in mind that going unbroken for your entire round of thrusters would be about 150 total reps. Use a weight you are comfortable with at high volume but not so light that it is trivial.

In the end your score will be your total number of accumulated reps across all 10 rounds.