8/12/21
BENCHMARK THURSDAY
Warm-up
Row warm-up
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
5k Row (Time)
Max Effort 5k Row
Bike erg
Metcon (Calories)
2 sets:
10min at 80-85rpm (Low Damper)
4min at 80-85rpm (High Damper)
10min at 80-85rpm (Low Damper)
4min at 80-85rpm (High Damper)
2 sets:
2min at 90-95rpm
1min at 70-75rpm
4min at 100-105rpm
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