December 23, 2025

Daily score: 8

Workout:

#9-  Endurance progression + core/cyclical

For times:
3 rounds
16 lateral burpees over erg
500m/450m row
rest 30 sec bt intervals

3:08, 3:25, 3:16

+ (rest as needed)
3 rounds
13 lateral burpees over erg
400m/360m row
rest 30 sec bt rounds

2:36/2:37/2:34

+ (rest as needed)
4-6 rounds
300m/270m row @ 2k-10
rest 30 sec bt rounds`

1:05/1:03/1:06/1:07

+
+
24 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike
https://www.youtube.com/shorts/wseBahl0lQE

Done

Was light headed after this workout!  Felt good during.  Low back a bit thought the rest of the day.  Thanks!