Monday September 16th, 2013

Warm Up:
1000m Row (full flexion at the knees, nice and easy)
10 minutes Run Drills

Workout:
1000m Row
800m Row
500m Row
250m Row
500m Row
800m Row
1000m Row
Rest 3 min between sets

Cool down:
3 x 20-30 Hamstring pulls from box

CrossFit class (preferably 3+ hrs difference)

Coaching Points:
-All sets need to be at the same pace. Reference your 500m pace time. Obviosuly the 1000s and 800s will be difficult becaue they need to be quicker than normal (since you are keeoing your 500m pace). The 250 should be much easier.
-Run the intervals if you absolutely have to or bike if you cant make it into the gym.