POWER ENDURANCE
Row Intervals: 30/90
Baseline: Row 250m @ 95% then convert to meters covered in :30 and set first round at 10m less.
Eg. average 250m at 1:30/ 500m = 167m so member would start rnd 1 at 157m.
30 sec row/ 90 sec rest
* must add 1m every round. If you miss 2 rnds in a row you’re done rowing and must complete 20 burpees per round till last rower is complete.
SUPPLEMENTAL
Structural:
Pull Up ladder
3x 1-5 for women/1-6 men
