Thursday May 10, 2018

Power endurance

Intervals

Baseline: Row 250m @ 100% 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.

 

Structural:

:30 plank right arm

:30 plank left arm

:30 plank

Rest :90

X3

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