February 8, 2022

Posted By: Christi

5 rounds for time of:
Run, 400 m
Row, 500/400 m
Goal: Sub 24 mins

Nothing like a raw conditioning day! The idea is to have a consistent pace on both the run and the row. We each have a preference on one of the two movements, the key is going to be able to find a sustained pace throughout ideally not taking any longer than 1:30-2 minutes on any movement. Try to set the tone on round one, and see if you can hold it throughout. If anything, you should work to increase your pace on the last round or two. If the weather is nasty feel free to sub out a bike for the run. Ideally about a 25/20 calorie effort. Modify distances to keep rounds at 4-5 minutes per round.

Post Work
3 rounds for quality of:
10 Perfect Push-ups
Chin Over Bar Hold, 15 secs
10 Ring Rows