Complete 21-15-9 reps for time of
Post times to comments.
Rowing Recovery & Conditioning
Complete the following at recovery pace or maximum effort based on what each athlete has in the tank after ‘recovering’ from the Fran Benchmark above.
Row 2000m via (:30 work pace x :30 rest)
Notes: There is a 10:00 time cap on this conditioning and recovery interval training effort. If possible keep moving at a recovery pace during rest intervals
Post intervals to complete distance and total time to comments.
A. 20 x Turkish Get-ups (24/16kg)
**Alternate arms each repetition, smooth is fast repetitions here are intended to get athletes moving and smoothing patterns of functional capacity.
B. 2:00 x Ring Support or Plank Hold
C. Select from 40 to 75 reps x GHD/Abmat Sit-ups
**Partition Set’s and repetitions as able in order to complete the workload assigned. Example 4-5 rounds of 10 to 15 repetitions with rest between efforts. Work towards your movement development standards before total volume.