Today we have a tough mental and physical endurance challenge today. “Death Row” is a benchmark workout or rowing and burpees. The goal to go hard and consistent on the rower for 40 to 50 seconds and 37-47 seconds on the burpees. See how long you can hang on!

NCFIT BENCHMARK WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER

3 SETS
15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-