Session 2, Week 1

Intervals: Completed on own time during the week, completed both parts in same workout time

Warm-up: Athletes Choice!


500 m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time
Scale as needed

Rest 10:00

Part 2. Rowing Intervals

4 Rounds
500 m Row
2 min rest
250 m Row
4 min rest

SPM= 26-28 throughout all intervals

Note time completed for each 500 and 250

*Note this workout is for endurance athletes only! The next time to join will be insession 3 which begins the week of December 30th.