210507

ENDURANCE | WEEK 19 | 05/02/2021
ROW VERSION (46 Minutes Total)
Row 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)
3 Times with no Rest between: (6:00-13:30)
Row 1:30 SPRINT
Row 1:00 SLOW
Then Rest 90 Seconds (13:30-15:00)
3 Times with no Rest between: (15:00-22:30)
Row 1:00 SPRINT
Row 1:30 SLOW
Then Rest 90 Seconds (22:30-24:00)
3 Times with no Rest (24:00-31:30)
Row 0:45 SPRINT
Row 1:45 SLOW
Then Rest 90 Seconds (31:30-33:00)
3 Times with no Rest between: (33:00-40:30)
Row 0:30 SPRINT
Row 2:00 SLOW
Then Rest 90 Seconds (40:30-42:00)
Row 4 Min MODERATE (42:00-46:00)

Score: Total Distance

Total: 9873m, 1:55.7/500m

Warm-up 10 minute row: 2289m, 2:11.0/500m