Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Happy Saturday!


We’ll be doing lots of rowing or running with swings and burpees.

Here it is..

Rowor run/burpee/swing ladders alternating with a partner or solo..

  • 100 meter row 5 burpees/5 kettlebell swings
  • 200 meter row 10 burpees/10 kettlebell swings
  • 300 meter row 15 burpees/15 kettlebell swings
  • 400 meter row 20 burpeees/20 kettlebell swings
  • Repeat 400 again and come back down

Beginners can substitute squat thrusts for burpees.

Here’s some classic footage.