11 sets @ high consistent aerobic effort
30 sec Row
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Box Jumps, step down 30”
30 sec rest
30 sec Double Unders
30 sec rest
Rowing
- 165m/160m/155m/145m/140m/135m/135m/135m/135m/135m/135m
Bear Crawl - 4 "laps" everytime
Box jumps - 11/10/10/10/9/9/9/9/9/9/9
Double Unders - 60/52/53/55/54/60/42/53/54/60/52
Good day. I pushed it pretty hard, especially on the rower. Maintained good consistency. It was a good, hard workout.
165m in 30 sec on MAP session is too much (unless you can maintain it). I got 174 in 30 sec sprint this morning. everything else looks pretty good. Should be a steadier pace on the rower.
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