No rower – SDHP 70# 8 min =2,000 meters. Sprint equal distance, burpee broad jump 8 min
Barbell complex—with 45# bar (30# women) do 6x deadlifts, 6x bent-over rows, 6x hang power cleans, 6x front squats, 6x push presses, 6x back squats. For the burpee chaser do a burpee after each round.
I had some difficulty with the terminology myself. But if you go to members home> resources > terminology you will see some acronyms. You can also go to resources > exercise video library.
It is not all-inclusive but it helps.
I am new here and I am struggling to understand everything but I am getting there. 🙂
21 times calories just means you need to row 21 calories on the rowing machine. The substitution is meant for people who do not have access to a rowing machine.