Open Gym Strength and Conditioning – Aerobic Capacity

Row warm-up (No Measure)

1:30 easy

:30 moderate

1:00 easy

:30 moderate/fast

:30 easy

:30 fast

:30 rest

:10 sprint

Row “2k PR paced” workouts

Metcon (No Measure)

3x (400m at Moderate Pace, 100m Easy in 60 Sec)

-Rest 5 Min-

3x (150m at 500m Goal Pace, 350m Recovery Row

-Rest 5-6 Min (Full Recovery)-

500m at Race Effort (Record Time)

Cooldown/mobiity

3min at easy “cool down” pace