“Rosemary Spice”
as many rounds as possible in 20 minutes:
1000m row –or– 5 rounds of cardio complex
75x step-up @ 50/35-lbs., 24/20″ platform –or– lunge option
24/20″ platform –or– weighted lunge –or– lunge option
750m row –or– 4 rounds cardio complex
55x weighted step-up –or– weighted lunge –or–lunge option
500m row –or– 3 rounds cardio complex
35x weighted step-up –or– weighted lunge –or– lunge option
250m row
15x weighted step-up –or– lunge option
cardio complex = 10 no pushup burpee + 20 skips in place
—MPH Outside The Box Scores—
Matt K.: 750m row + 38 step-ups to 20” at 20lbs
Bryan M.: 800m run + 75x 95lbs weighted bar lunges
600m run + 55x 75lbs weighted bar lunges
400m run + 35x 75lbs weighted bar lunges
200m run (and I ran out of time… so close)
Lisa C.: 1 burpee of 3rd cardio complex in 3rd rd (cardio complex, 25-lb./15-lb. dbs, step-up)
—MPH Inside The Box Scores—
Chase H.: 1 of 35 step-up, 50-lbs.
Borja G.: 44m of 500m row, 50-lbs./0-lbs.
Daniel H.: 47 of 55 step-up, 35-lbs.
Travis H.: 40m of 500m row, 35-lbs.
Aaron B.: 183m of 250m row, 30-lbs.
Al C.: 238m of 500m row, 50-lbs.
Anna G.: 4 of 35 step-up,10-lbs.
Waan C: 368m of 500m row, 4/5x row, 10-lbs.
John N.: 50 of 55 step-up, 4/5x row, 30-lbs.
Ben H.: 171m of 500m row, 35-lbs.
Colin S.: 1 of 35 step-up, 35-lbs
David C.: 1 of 35 step-up, 4/5x row, 20/25-lbs.
Walt C.: 42m of 500m row, 30-lbs.
Morgan W.: 36 of 55 step-up, 30-lbs
Chris P.: 323m of 500m row, 35-lbs.
Michael Fo.: 159m of 500m row, 35-lbs.
Dave R.: 8 of 35 step-up, 50-lbs.
Andrew Z.: 420 of 500m, 50-lbs.
Matt R.: 45 of 55 step-up, 35-lbs.
Chris Ca.: 1 of 35 step-up, bw, 20″
Kate G.: 165 of 500m, 35-lbs.
Joe T.: 1 of 35 step-up, 50-lbs.
Mel F.: 300 of 500m, 35-lbs.
Sean G.: 13/250m, 55-lbs.
Mo K.: 280/500m, 20-lbs., 20-lbs.
Max R.: 500/500m, 45-lbs.
Sean Q.: 9/35 step-up, 50-lbs.
Rich H.: 30/35 step-up., 53-lbs.
Zach D.: 12/35 step-up., 50-lbs.
Morgan M.: 4/35 step-up., 50-lbs.
Josh M.: 35/55 step-up, 35-lbs.
Tommy R.: 3/35 step-up, 50-lbs.
Justin M.: 304/500m row, 50-lbs.
Frank H.: 50/500m row, 25-lbs.
Seth C.: 275/500m row, 35-lbs.
Nathan A.: 147/500m row, 25-lbs.
Charlie S.: 454/500m row, 45-lbs.
Tarak K.: 34/55 step-up, 35-lbs.
Bill G.: 12/30 push-up (sub: 50/50, 40/40, 30/30 pushup/sit up for the step ups)
Matt M.: 35/55 step-up, 50-lbs.
Pete T.: 42/55 step-up, 35-lbs.
Brent H.: 55/55 step-up, 35-lbs.
Jose R.: 200/500m row, 35-lbs.
Diana G.: 20/20 step-ups, 20-lbs. (800/600/400/200m row, 50/30/20/10 step-up)
Seth B.: 10/55 step-ups, 35-lbs.
Patrick J.: 25/55 step-ups, 35-lbs.
John Sa.: 125/500m row, 35-lbs.
Collin C.: 11/35 step-ups, 50-lbs.
Amy S.: 427/500m row, 35-lbs.