Cool down

EMOM x 10" (goal was 15 cals)
Rest remainder of minute

Part of class workout

Class warm-up

Cool down

10 rounds of
1:00 max effort
1:00 hollow rocks

Warm-up

Warm-up

Cool down

500-500, 400-400, 300-300, 200-200, 100-100, 100-100, 200-200, 300-300, 400-400, 500-500

Light row-fast/hard row

1:00 @ 18-21-24-27-30-27-24-21-18 spm

13 rounds of "Golf"
1:00 work
1:00 rest

Class warm-up and cool down

with Arnold DB Press, GHD Sit-ups, Bent over flies, KB FR Lunges

Before class

Class warm-up

1/1 ---- 20/20
Casual/sprint pulls

At work
0:15 sprint
0:45 casual

Rowed during the end of 49ers/Ravens game

10 rounds of 1,000m with 75 seconds rest between rounds

7 rounds of
1:00 Row @ 26 spm
0:30 active row recovery

12 rounds of 0:40 casual row & 0:20 sprint row

4:00 time trial