Sunday’s class taking on the 30:00 row challenge!
Session 1, Week 2
Warm-up: :30 ON :30 OFF, 5 rounds
round 1= jump squats, round 2= push ups, round 3= broad jumps, round 4= high/low plank, round 5= jump lunge
Part 1. Rowing intervals
3 rounds: 500 m row for time, 200 m paddle row
Notes: 500m is all out sprint trying to maintain pace between all three, paddle row is a very easy row pace (20-22 SPM)
Rest around 10 minutes before part 2
Part 2.
10 Minute AMRAP
10 American Kettlebell American swings (overhead) Rx= 53/35
10 Burpees
Record rounds + reps after 10 minutes
This workout is for Winter Endurance Athletes only, the next time to join the program will be in Session 2- December 2nd.