NOTES ABOUT TODAY’S TRAINING

– Metcon: Your goal today is to move with perfect form and sustain your rowing intervals – pick a pace that will challenge you but will not put you at risk of redlining.

CONDITIONING

For total time:
500 Meter Row
400 Meter Run
200 Single Unders

Rest 2:00

500 Meter Row
400 Meter Run
100 Air Squats

Rest 2:00

500 Meter Row
400 Meter Run
100 Push-ups

L2: (150 Single Unders) (Box Push-ups)
L1: (100 Single Unders) (50 Box Push-ups) (50 Abmat Sit-ups)
*30:00 Cap

EXTRA CREDIT

– Global Foam Roll Lateral Quads x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale