Aerobic Base

S w/u

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4 sets max rep of strict press @ 60% 1RM (3 RIR)

-

3-4 rounds of ‘openers’ on the

rower capped at 30r, goal is to

achieve the fastest pace possible, should take between 10-20

seconds

rest 1-2 mins between openers

-

250m row repeats @ 500m row

PR splits (i.e. if your 500m row

PR = 1:27/500m then row your

250m repeats at 1:27/500m)

3 mins rest between rounds

8 rounds

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1 mile run @ fartlek pace (some

easy paced, some moderate,

some fast paced)