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STAMINA SUNDAY 3.11.2018

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CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
METCON

5 Burpees
200m row (pace 1:45 men/ 1:55 women)
10 Burpees
300m row (pace 1:50 men/ 2:00 women)
15 Burpees
400m row (pace 2:00 men/ 2:15 women)
20 Burpees
500m row (pace 2:15 men/2:30 women)

Rest 1:00

5 Wall Balls
200m row (pace 1:45 men/ 1:55 women)
10 Wall Balls
300m row (pace 1:50 men/ 2:00 women)
15 Wall Balls
400m row (pace 2:00 men/ 2:15 women)
20 Wall Balls
500m row (pace 2:15 men/2:30 women)

Rest 1:00

5 Box Jumps 24/20
200m row (pace 1:45 men/ 1:55 women)
10 Box Jumps 24/20
300m row (pace 1:50 men/ 2:00 women)
15 Box Jumps 24/20
400m row (pace 2:00 men/ 2:15 women)
20 Box Jumps 24/20
500m row (pace 2:15 men/2:30 women)

maintain pacing on row

the idea is to have a level of intensity and not just row where you are comfortable