Good Morning USF rowers!

For today’s WOD, we’re doing circuit two of the dreaded Hour of Pain workout with 30 minutes of cardio.

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions

Main workout:
10 minute warmup — a light erg or stationary bike is good for this routine

Hour of Pain Circuit 2
This circuit is five exercises; squat jumps, press ups, burpees, sit ups and running. Start with ten squat jumps, then run 30m, do ten press ups, run back and do 11 squat jumps, followed by a 30m run, then 11 press ups. Continue until you have completed 25 reps on both squat jumps and press ups. Replace squat jumps with burpees and press ups with sit ups. Starting at ten reps work up to 25 reps again.

10–>25 Squat jump
30m Run
10–>25 Push-ups
30m Run

10–>25 Burpees
30m Run
10–>25 Sit-ups
30m Run

30 minutes cardio of your choice, medium effort.

Enjoy!

Coach Charlie