210104

ENDURANCE | WEEK 01 | 12/27/2020
Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

Total without rest: 11:53.4, 1:49.7/500m (0:47.1, 0:47.3, 2:57.5, 0:48.0, 2:59.1, 0:48.6, 1:58.3, 0:47.4)

FRIDAY SHIFT 01/01/2021
For time:
3-6-9-12-15
Eye-Level
Goblet Squat
Burpee

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB

Scaled: 2 pood kettlebell

Time: 8:33

Warm-up 10 minute row: 2366, 2:06.7/500m
Cool-down 10 minute row: 2293, 2:10.8/500m