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ENDURANCE | WEEK 18 | 04/25/2021
ROW VERSION
4 Rounds
Row 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Row 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Row 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Row 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout.

Round 1: 401 + 402 + 401 + 403 = 1607m, 1:52.0/500m
Round 2: 406 + 403 + 403 + 403 = 1615m, 1:51.4/500m
Round 3: 406 + 402 + 403 + 403 = 1614m, 1:51.5/500m
Round 4: 409 + 403 + 403 + 419 = 1634m, 1:50.1/500m
Total: 6469m, 1:51.3/500m

Warm-up 10 minute row: 2318m, 2:09.4/500m
Cool-down 10 minute row: 2361m, 2:07.0/500m