1:00 Row (no foot straps)
100’ Right Arm Overhead Walk (Dumbbell)
100’ Left Arm Overhead Walk (Dumbbell)
15 Push Ups
AFTER EACH SET PERFORM 10 CHALLENGING RING ROWS
BUILDING TO TODAYS HEAVY DOUBLE
With a partner for time complete:
2 X 1,200m Row
*Alternate Rows with a partner. You should have 4-5 minutes rest between your 2 Rows. Focus on today is on pacing. Break the 1200m Row into 400m sections. To find your pacing, take your 2K row pace. Start out rowing :02/500m Slower than your 2K pace for the first 400m of the row. From Meters 400-800 increase your pace by :02/500m and now you’re at your 2K pace. From Meter 800-1200, increase your pace by :02/500m again and finish at a pace 2 seconds faster than your 2K pace. Record total team time
Example: Your 2K time is 8:00.
2K pace is 2:00/500m.
Meters 0-400: 2:02/500m Pace
Meters 400-800: 2:00/500m Pace
Meters 800-1200: 1:58/500m Pace
DONT WORRY IF YOU DONT KNOW YOUR 2k PACE