friday

Metcon

​3 rounds each for time with a partner:
400/500-m row
21 burpees
400-m run

Intended Stimulus:

• Today's workout is aerobic and is intended to be treated like a sprint. We want athletes to give 85-90% effort from the beginning and try to repeat that effort each round.
• While one partner is working, the other is resting. This means they will likely be working as long as they're resting. The rest should give the athletes enough time to almost fully recover before the next round.
• Each round should take between 5:00 and 6:00. No round should take longer than 6:00.
• If the partner option for today doesn't work, have athletes rest 3:00 between each round.