Week of Feb 2

 In Endurance

Part A 2k row test

Full effort on this test, this should be the focus of the workout

Rest 10 minutes

Part B 3 rounds

40 air squats

30 sit ups

20 pull ups or ring rows

10 burpees

Wednesday
Part A
Row 500 meters as hard as you can, and then rest for 2 minutes.
Row 500 meters, and then rest for only 1:45.
Do three more 500-meter rows, decreasing your rest time by 15 seconds after each interval. Despite the decreasing rest, your goal is to keep your 500-meter splits the same each set.

Rest 5 minutes

Part B
2 rounds: Max push ups in 2 minutes
rest 2 minutes
Max sit ups in 2 minutes
rest 2 minutes
Max wall balls

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