3/10/2022
OG (class and compete)
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
Metcon (3 Rounds for reps)
3 Sets:
800m at Moderate Pace
400m at 2k PR (or Fast) Pace
200m Controlled Sprint*** (98%)
*Rest 3 Min between reps & 5 Min between sets.
***Retain control of form/technique
800m at Moderate Pace
400m at 2k PR (or Fast) Pace
200m Controlled Sprint*** (98%)
*Rest 3 Min between reps & 5 Min between sets.
***Retain control of form/technique
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