November 1, 2018

YOGA CANCELLED UNTIL FURTHER NOTICE

ENDURANCE @ 5am

This week, we will work on pacing

Set rower to 3:00 of work and 1:30 rest

3 Rounds-

  • 3:00 row at a comfortable pace

  • Rest 1:30

Record meters of each split during rest

Watch your meters, pace, and strokes per minute; try to match each round

Pay attention to how you feel and your breathing, this will help you with pacing as well

After last 1:30 rest, go right into next portion

Cover your rower screen or tip it forward, you will need to watch the clock on the wall now for your approximate time

Repeat first 3 rounds

  • 3:00 row at a comfortable pace

  • Rest 1:30

Record each split during rest

Work hard to maintain that same pace you kept on the first three rounds

Rest 3:00

Set rower to 100m, rest :45

5 Rounds-

  • Sprint 100m, record fastest time as score for the day

OPEN GYM 5am to 6pm