Focus:
4x200m run
rest 1:1
WOD: Hinshaw Classic Row Workout
300m mod, 100m hard, 100m easy, 100m sprint,
rest 30 sec
300m mod, 200m hard, 100m easy, 100m sprint,
rest 45 min
300m mod, 300m hard, 100m easy, 100m sprint,
rest 1:00 min
300m mod, 400m hard, 100m easy, 100m sprint,
rest 1:00 min
300m mod, 300m hard, 100m easy, 100m sprint,
rest 1:30 min
300m mod, 200m hard, 100m easy, 100m sprint,
rest 1:30 min
300m mod, 100m hard, 100m easy, 100m sprint.
Total: 5100m
Workout Pacing
Sprint pace: sub-2000 PR pace (should have a stroke rate of 32+)
Hard pace: 2000m PR pace + 0-5sec
Mod pace: 2000m PR pace + 5-15sec
Easy pace: 2000m PR pace + 25-30sec
Accessory
100 Banded Lat pull downs
50 L/R Tricep kick backs
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