Friday September 1st, 2017

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

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