Athletes will have 12 minutes to complete the following:
3 sets of 4 reps at 80% or an RPE of 7.
*This is a 5% increase from last week. The focus should be a controlled descent with strong drive through the legs!
4 Rounds for Effort:
**Athletes will choose which modality they want to start with first row or run. They must stick to with their choice for the remainder of the workout.
200 meter row @ max effort
200 meter sprint @ max effort
- Rest 2 minutes between rounds -
*20 minute time cap!!