Today’s workout looks mild on paper, but after the first round, you’ll know it means business. :-) The intention for today is to sneak in hard Rowing intervals followed by a body-weight movement to further tax you.
The Burpee Jump over the Rower is done however. They can face forward or lateral. Yes, we know this is potentially dangerous, but so is jumping on a box, so be smart and proceed with caution! See additional scaling below.
We want the goal to be to Row hard and hang on during the body-weight movements. Don’t Row so hard that you simply can’t perform any reps afterward unless you take a 30-sec. breather first. :-) Row around an 80-90 percent intensity, which should be a little quicker than your usual workout pace. Since you are getting rest between rounds, you should be able to up the ante a little.
The body-weight movements shouldn’t be too bothersome to get through, but are enough to make you have to breathe a little harder and really earn that rest.