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Run/Row Endurance Week of 2/16/21

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

 

RX Performance Fitness 
100m sprint, 100m sprint, 100m sprint,
400m run at easy pace 400m run at easy pace 400m run at easy pace
100m sprint, 100m sprint, 100m sprint,
600m run at easy pace 600m run at easy pace 600m run at easy pace
100m sprint, 100m sprint, 100m sprint,
800m run at easy pace 800m run at easy pace 800m run at easy pace,
100m sprint 100m sprint 100m sprint,
800m run at easy pace, 600m run at easy pace, 400m run at easy pace
100m sprint, 100m sprint 100m sprint
600m run at easy pace, 400m run at easy pace 200m run at easy pace
100m sprint 100m sprint 100m sprint
400m run at easy pace 200m run at easy pace
100m sprint 100m sprint
200m run at easy pace
100m sprint

 

The rest is the “easy” portion of this workout. Walking is ok. Concentrate on the 100M sprints..

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