Thursday 1.10.19

Essentials:
A.
3 Sets
Row x 200 meters @1100/950 Cal per hour pace
Rest 1 min
Row x 400 meters @1000/850 Cal per hour pace
Rest 90 sec
Row x 600 meters @900/750 Cal per hour pace
Rest 2 min

B.
Mobility
3 Sets
Scorpion x 20 reps
Butterfly Wall Reach x 10 reps
Frogger x 10 reps

Fitness/Performance:
A.
3 Sets
Row x 250 meters @1300/1150 Cal per hour pace
Rest 1 min
Row x 500 meters @1200/1050 Cal per hour pace
Rest 90 sec
Row x 750 meters @1100/950 Cal per hour pace
Rest 2 min

B.
Mobility
3 Sets
Scorpion x 20 reps
Butterfly Wall Reach x 10 reps
Frogger x 10 reps