Part A:
Rowing Week #2
Rest 60 seconds between each round x 8
500/400m at the following paces:
Rounds 1- 3 at +4
Rounds 4, 5 at +2
Rounds 6 and 7 at 0
Final Round at -2
Part B:
Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%
Part A:
Rowing Week #2
Rest 60 seconds between each round x 8
500/400m at the following paces:
Rounds 1- 3 at +4
Rounds 4, 5 at +2
Rounds 6 and 7 at 0
Final Round at -2
Part B:
Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.