Monday Group Strength and Conditioning

5 rounds for time:

-500m row

-400m run


The goal is to maintain an aerobic sustainable pace for each movement. Encourage athletes to finish faster than they start (negative split). This will help them learn how to pace and not worry about starting too slowly.

If athletes take 6 minutes or more to come in on the first round, then consider scaling distance and monitor their comfort levels.

For new athletes it might be preferable to scale number of rounds to 3 or 4.

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