WORKOUT OF THE DAY: 9.25.18

Row ” 1 Minute Ladder”

1 minute on, 1 min recover

1 minute on, 50 sec recover

1 min on, 40 sec recover

1 min on , 30 sec recover,

1 minute on, 20 sec recover

1 minute on, 10 sec recover

Go back up the ladder until you finish at 1 min on , 50 sec rest, 1 min on.

Work for max distance on each interval.

WORKOUT OF THE DAY: 9.27.18

Run:

20 min AMRAP

200m, recover 30 sec. Do not deviate more than 3-5 sec on each 200m.