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Run/Row Endurance: Week of 1/18

Warm up – running  Warm up – rowing 
Run loop Row 100 M
10-TTL 10-TTL
10-TTH 10-TTH
10-Jumping jacks 10-Jumping jacks
Run loop X 2 Row 200 M
10-heel walks 10-Forward lunges
10-toe walks 10-Reverse lunges
10-CWC 10-CWC
10-AS 10-AS
10-walking hammy stretch

 

Running  Rowing  Rowing Effort
RX RX
7000 meters 3-2-1 go row 250 meters at 90% – remaining meters
14 X 200M effort is 50% – every 1000. Follow this until all meters are done.
Performance Performance
6000 meters
12 X 200M
Fitness Fitness
5000 meters
10 X 200M
:30 sec rest between each / 90%-95% effort.

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