Monday February 13th
23.02.13
INTENDED STIMULUS
Intentional break from loading and range of motion today.
Each movement should individually take between :90-2:15 per round.
RX
4 rounds for time:
400-m run
500/450-m row
LEVEL 2
4 rounds for time:
300-m run
500/450-m row
OR
400-m run
450/400-m row
LEVEL 1
4 rounds for time:
300-m run
400/550-m row
SKILL WORK
Post-workout:
Accumulate:
50 supermans
STRETCHING
1:00 lacrosse ball foot roll/foot
1:00 lacrosse ball upper back – shoulders / side
WHITE BOARD BRIEF
Target time | 16:00-20:00.
Today offers an intentional break from loading and range of motion, allowing for more focus on endurance.
Set a pace and try to maintain or go faster each round. That doesn’t mean you should hold back in the first round, though!
Both run and row intervals should fall sub 2:15. If that’s not doable, scale distance as needed.
After the workout, we’ve got some superman skill work to round out the day.
Have fun with this one, and see what you’ve got in the tank!
