Death by rowing:
Test minute- row for 1 minute at about 75% effort
Rest 1 minute after test
If you got <8 cals: start workout at 1-3 calories
9-11 cals: start at 5
12-15: start at 7
16-18:start at 9
>19: start at 11
Immediately followed by
Death by burpees:
Test minute- perform burpees for 1 minute at 75% effort
Rest 1 minute after test
If you got <6: start workout at 1 burpee
7-10: start at 3
11-14: start at 5
15-18: start at 7
>18: start at 9
Mobility: 5-minute general foam roll
