STRENGTH
Front Rack Lunge (GOALS + GUIDANCE: Even though we are lifting, expect these high volume lunges to elicit a cardiovascular response! You’ll maintain the same 7/10 effort (70% of 1 rep max) for all three sets of 10 reps on your left side, and ten on your right.)
INTERVALS
Row – 500 Meter Intervals (4 Rounds for reps)
4 x 500 Meter
Rest 2 Minutes
MAx: 400m
MVx: 350m
GOALS + GUIDANCE: Push your pace! Your goal is to complete each interval under two minutes, AND to keep your intervals consistent. Scale meters to meet the time domain. Record your intervals.