Endurance
5 x 1 minute Row Sprints w/ 2 minute rest between sets.
For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate.
- Set 1 – 24 s/m
- Set 2 – 26 s/m
- Set 3 – 28 s/m
- Set 4 – 30 s/m
- Set 5 – All out effort (no specific s/m rate)
Conditioning
3 rounds for time:
- 30 Wall Balls (20#/14#)
- 20 Burpees
- 10 Box Jumps (30#/24#)