Session 4, Week 1
Warm-Up: :30 HARD :30 LIGHT x 4 Air Dyne
Part 1.
Baseline
500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups
10:00 rest
Part 2. Rowing Intervals
4:00 ON
2:00 OFF
3:00 ON
2:00 OFF
2:00 ON
2:00 OFF
1:00 ON
Stroke rate= 28-30
Note meters for each row period
*Note this workout is for endurance athletes only! The next time to join will be in the Spring.