10min warmup. Complete dynamic movements to warm up muscles and get heart rate up.

Block 1: 21 mins

Follow the list of exercises as they are written. Finish one movement completely before moving on to the next. For the calories rowed and the burpees, there is a given time and calories that are set. You will do whichever comes first. If you complete the calories/reps before the time then you will stop, otherwise you will go for the time given.

Block 2: 21 mins

You will rotate through 3 different movements at a 1 min EMOM for 7 total rounds (21 mins). Complete the reps within your minute. The time you have remaining will be your transition and rest time before the next minute begins.