Thursday 2.28.2019

"FITNESS" & "PERFORMANCE"

Every 8 minutes, for 32 minutes (4 sets) for times:20/15 Calories of Rowing10 Burpees30 Double-Unders15 Toes to Bar20/15 Calories of Assault Bike

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

2 x 4000m Row with rate increase / 4 minute restRow two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Rest walk 4 minutes between pieces.