1/29/15 “Row’d Royalty 15.4”



Mobility:  None. Mobilize before class.

Skill Practice Warm Up: Starting light, spend 10 min working up to a challenging clean and jerk single. Then plan on doing that weight for 2-3 sets. Overall, you should be doing 1 rep every 60 to 120s.

Workout: “Row’d Royalty 15.4”

1500m Row

6000m Row

The total row is 7500m with no rest. Try and push it on the 1500 and then hang on for the next 6000.

Set Interval 1 for 1500m and keep the “rest” interval at 0. Set interval 2 for 6000 meters.

Score 4A: 1500m Time

Score 4B: 1500m + 6000m  Time

Scale: 30 -40 Minutes

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