Endurance Week of Jan 26

 In Endurance


Warm up on the rower 10 minutes of SPM practice.
Rowing intervals
Interval 1: Sprint for 1,000 meters, rest for 3:00
Interval 2: Sprint for 750 meters, rest for 2:30
Interval 3: Sprint for 500 meters, rest for 2:00
Interval 4: Sprint for 250 meters, rest for 2:00
Interval 5: Sprint for 750 meters, cool down

Cash out core work

Run 800m*
40x wallball (20#/14#)
Run 800m
30x wallball (20#/14#)
Run 800m
20x wallball (20#/14#)
Run 800m

*will row if weather is bad

Cash out Goblet squat Sally’s

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