Thursday: 8/2
2×16 Min Partner Stations:
Partner Rowing Station:
6 Total Intervals (3 each)
2:00 Minute Row: Goal is Maintain your 2K Pace
- R:(1:44=6:56 2K Pace/1:55=7:40 2K Pace), W:(1:55=7:40 2K Pace/2:00=8:00 2K Pace), B:(2:00=8:00 2K Pace/2:15=9:00 2K Pace)
:30 Sec for Exchange/Transition
2:00 Minute T-Spine Mobility Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on T-Spine PVC Move for 1 minute.
Partner Ropes:
:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS
- Heavy Ropes:
RND 1 Big Waves,
RND 2 Alt Waves,
RND 3 In & Out Waves,
- Jump Rope :20/:10 for 4 rounds (2 min) ( Practice Double Unders)
- :20 Seconds off for Partners to switch Positions.
- 1 Minute off BTWN RNDS