Dirty Dozen

15-min cardio warmup of your choice

Four rounds for time of:

  • 12 pull ups (do them jumping or with assist if needed)
  • 12 weighted walking lunges
  • 12 dumbbell rows (from the push up position)

This BodyGO Row workout comes courtesy of Concept2 Approved Indoor Rowing Instructor Laurie Miller of CrossFit Wise: Training For Life in St. Louis. Once you’ve warmed up this workout takes only 18 minutes, and can even be cut back to 12 or 15 minutes.

Grab a stopwatch because you will be completing as many as six, 3- minute consecutive intervals of:

  • 30 bicycle abs
  • 15 kettlebell swings

and then row for maximum meters (@ 24-28 spm) until the end of the 3 min interval
Repeat this cycle through the six rounds (or your chosen target)

Record your meters in case monitor shuts down during exercises, or go back into your memory and retrieve them when you’re done.