Warmup
Time: 25
200m Run
+
5 inch worms
15 Banded Goodmorning
10 Cossack Squats
x2
+
Running Drills
High kicks 10m x2
Knee to Chest 10m x2
High Knees 10m x2
Butt-kickers 10m x2
+
Rowing Technique review
Part 1
Time: 25
Primary: Electricity - Secondary: Electricity
For Time (30m Cap)
400m Run
20 Cal Row
600m Run
30 Cal Row
800m Run
40 Cal Row
1k Run
50 Cal Row
(Start with row if more people than rowers)
Notes: your breathing and heart rate should be elevated in a sustainable way, this workout bridges very closely to Long Aerobic Power, but because of the cyclic nature of the movements, stays more in the Aerobic Endurance zone. This should get uncomfortable towards the end.