Warm-up (2 rounds)
:60Jump rope
50'bear crawl
50'lunge walk
15swings
Technique review:Rowing
6 rounds, rest = work time from previous round
500mrow
calculate 90% of your best 500m row time.
For each round, every second past that time
requires one burpee during the rest portion (maximum of 15 reps) per round.
If you're going to make Tuesday and Thursday workouts, disregard this stipulation.
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop
