Rower Intervals:
A) 750m warm up
B) 10:00 AMRAP
– 375m Easy
– 125 Fast
You will set a timer for 10:00 and set the rower to do intervals of 375m & 125m.
You should be ‘uncomfortably aerobic’ during the 375 portions.
For the 125 portions, you will need to dig deep and speed up your stroke rate for the first few strokes. You should be breathing hard after this portion. Your legs will get heavier and heavier each round…
NO ‘REST’ between rounds.
C) Run 800m for cool down focusing on releasing pressure in legs from lactic acid.