Name: Playbook - Sarah Herse - Rowing, Burpees and Pull-ups
Uploaded: 2024-03-20T21:08:55.513Z
Duration: 20 min
Description: Rowing, Burpees and Pull-ups

This is a classic Crossfit-style workout but done interval style. Go hard and enjoy the rest between rounds.

Complete 1 round every 4 minutes for 20 minutes:
Row x 21 calories (can sub with bike or 300m run if needed)
Burpees x 15 reps
Pullups x 9 reps
(Modify pull-ups with band, ring rows, or dumbbell rows if needed)

Complete 1 round every 4 minutes for 20 minutes:
Row x 21 calories (can sub with bike or 400m run if needed)
Burpees x 15 reps
Pullups x 9 reps
(Modify pull-ups with band, ring rows, or dumbbell rows if needed)

(can sub with bike or 400m run if needed)
- With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
- Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpees

You can do any variation here: kipping, strict, banded, ring rows, etc
- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

Rowing, Burpees and Pull-ups

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Jennifer

Rowing, Burpees and Pull-ups

More workouts from Sarah Herse