Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the athlete seated on the rower.
At the call of “3, 2, 1… go!” the athlete will reach for the handle and begin to row. Once the monitor says 13 calories he stands up and moves to the box and performs 8 burpee box jump-overs, then moves on to the pull up bar and performs 5 Toes to Bar. The athlete will continue in the same fashion for 17 minutes.
This workout ends when the 17 minutes elapse. Every repetition counts in this workout. The athlete’s score will be the total amount of repetitions performed.