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Training Plan for Thursday June 6th 2019

every 1:30 min on a running clock for

A) run 100-300m or bike 3x distance

00:00 - 1:30 - 3:00 - 4:30 - 6:00
7:30 - 9:00 - 10:30 - 12:00 - 13:30

B) 100-300m row @95-105%+ avg watts

15:00 - 16:30 - 18:00 - 19:30 - 21:00
22:30 - 24:00 - 25:30 - 27:00 - 28:30

C) 5-20 burpees

30:00 - 31:30 - 33:00 - 34:30 - 36:00
37:30 - 39:00 - 40:30 - 42:00 - 43:30"

D) Accessory

- 2 min dowel sit
- 20 standing banded no money drill
- 10 zotterman curls

Notes:

- choose same distance for round during run and bike, also hold same number for burpees in each round
- suggested RPE of 8/10