Long Interval Run-and-Row

Warm-up

  • 400 m run
  • 600 m row warm and drills
    • 150 m legs only
    • 150 m arms only
    • 150 m full cycle
    • Rest 30-60 seconds
    • 150 m strapless row (feet not attached to rower)

Drills

  • Banded falls
  • Curb pulls

Workout

AMRAP 16:

  • 800 m run
  • 1000 m row

NB: there’s no rest in this one, dig deep and fight it out!

If the row will take you more than 5 minutes, scale it to 850 m.

Core Work Finisher

3-4 rounds

  • 10 GHD sit-ups
  • 10 GHD hip extensions
    • front of hip off the end of the pad
    • rigid back, go only as far as you can with a good lumbar curve
  • 16 bird-dogs (8/side)

 

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