Sunday October 4th

General Warm-up:

Row 5,4,3,2,1 Cal, 1,2,3,4,5 Burpees.

Mobility:

Up/Down Dog – 1 minute, Pigeon Stretch – 1 minute per side.

Warm-up 2:

2 Rounds of 10 Step Back Lunges, 10 Banded Rows, 10 Banded Good AM’s.

Part 1:

Partner Rowling – 10 Rounds (5 Each)

Part 2:

10 Rounds of Row 1 min, Rest 1 minute. At the end, 1 burpee for every meter short of goal meters

Scale:

Goal – RX 300/240m, L2 275/220, L1 250/200

Cooldown:

Walk 200m

Notes:

Set monitor to Row 1 minute intervals with 1 minute rest. 300m = 1:40 pace, 275 = 1:50 pace, 250 = 2:00 pace, 240 = 2:05 pace, 220 = 2:16.5 pace, 200 = 2:30 pace. Choose a scale that will challenge you.