In teams of two complete the following work in this order:
4000M of running
400 DU
4000M of rowing
The running must be broken in 200M intervals
DU in 50 DU intervals
Rowing in 500M intervals
In teams of two complete the following work in this order:
4000M of running
400 DU
4000M of rowing
The running must be broken in 200M intervals
DU in 50 DU intervals
Rowing in 500M intervals
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 3 rep max as 100%
2x10 at 60%
2x8 at 65%
1 AMRAP at 70%