Wednesday April 29th

General Warm-Up
2 Sets:
1:00 Row + 1:00 Echo
:30/:30 Pigeon Pose
8 Inchworm to Hollow
6/6 Samson Lunge and Stretch
10 Glute bridges
*Bring the Focus to Row Target Cal/Hr and form, and on the Echo focus on RPM targets for the day
Specific Machine Prep
2:00-4:00 minutes Row Focus Work:
- Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive
Dialing in coaching time and focused work here.

2 Sets of Echo Focus work (2:00 Total Time):
- 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.
Primer
2 sets
9/7 Cal Row
9/7 Cal Echo Bike
5 Burpees to Target
Use this to confirm pacing and transition efficiency before "Toaster Oven" begins.

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"Toaster Oven"

For Time:
2:30 AMRAP / 1:30 Rest
15/12 Cal Row
15/11 Cal Echo Bike
Max Burpees to Target in remaining time
Continue until 100 Burpees total
Final round: Full 4:00 window
Score = Time (when 100 burpees is reached)

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Level 2:
Row: 13/10 Cal
Echo Bike: 12/9 Cal
Max Burpees to Target in remaining time

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Level 1:
Row: 12/9 Cal
Echo Bike: 10/7 Cal
Burpees (no target -- to standing and clap overhead)
75 Burpees
Masters 55+:
Row: 13/10 Cal
Echo Bike: 12/9 Cal
Max Burpees to Target in remaining time
75 Burpees

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