Coach Andrew on his favorite exercise machine- the ski erg!
Session 1, Week 3
Warm-up: Tabata Cycle of LIGHT kettle bell swings to eye level (8 rounds :20 work :10 rest)
Suggested weight= 35/26
Part 1. Rowing intervals
4 rounds:
2 min max effort meter row
4 min rest
Damper setting per round=
Male: 8, 6, 4, 8
Female: 7, 5, 3, 7
Note meters each round
Part 2.
4 Rounds
Cap= 12 min
250 Row
50 Double Unders (100 singles)
15 Burpees