Aerobic Capacity with Chris Hinshaw
Warm Up
Row 6min
Goal is to get average pace
Part A
3 Sets
:60 sec Easy Pace
:30 sec Rest
:10 sec Sprint
Rest 3min
Part B (For Time)
500m Row Fast
250m Row Easy
100m Sprint
-Rest 3:00
400m Row Fast
200m Row Easy
100m Sprint
-Rest 2:30
300m Row Fast
150m Row Easy
100m Sprint
-Rest 2:00
200m Row Fast
100m Row Easy
100m Sprint