Warm Up:

  • 5 Sumo Squats with Banded Ankle - L
  • 5 Stagger Good Mornings with Banded Hip - L
  • 5 Sumo Squats with Banded Ankle - R
  • 5 Stagger Good Mornings with Banded Hip - R

Then, 2 Rounds of...

  • 10 Walking Lunges
  • 10 Cal Row
  • 10 Face Pulls

Workout:

Part 1: (Stroke Rate Range 28-30.  Aim for 2k Split.)

  • 3:00 Row
  • 2:00 Rest
  • 3:00 Row
  • 2:00 Rest
  • 3:00 Row

Part 2: (Stroke Rate Range 29-31.  Aim for 2k - 3 sec Split.)

  • 2:00 Row
  • 1:00 Rest
  • 2:00 Row
  • 1:00 Rest
  • 2:00 Row

Part 3: (Stroke Rate Range 30-32.  Aim for 2k - 5 sec Split.)

  • 1:00 Row
  • :30 Rest
  • 1:00 Row
  • :30 Rest
  • 1:00 Row

Between each part, find full recovery (~3 min Rest).  This is about 30 min of hard effort.

Have fun!

Cady

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