Late morning row…
Engine Builder – Max Aerobic Power
5 Rounds
- 3:30 Row
- 2:00 Rest
Settled on a goal pace of 1:48/500m. Halfway through the first interval I knew it was going to be a battle. I was almost going to try 1:45! It was 73 calories each round and it’s hard to get more consistent than 973-973-974-973-973 for meters. I really had to hold on to the pace after the first one or two.
Went to the 4pm class.
Warm-up
Rowling
Rob and I smoked everyone.
Strength
Back Squat
- 10×45#
- 6×95
- 3×135
- 3×165
- 3×185
- 3×205
- 3×225
- 8×185
I belted up at some point. Could feel my glutes working more, especially since they are still sore.
Conditioning
Partner workout
- 1,600m Run
- 2,000m Row
- 100 Burpees
Only one person working at a time, even on the running, which was nice. The alternate option from a 4k bike was supposed to be a 2k run, but we cut the course short and were a ways behind the guys that used the Assault Bike anyway. I felt good on the runs, each doing a lap at a time, which was probably about 160 meters instead of 200. We alternated 500m rows to eliminate too much switching. I probably was sub 1:45 on the first one and right around 1:45 on the second one. We started out alternating sets of 10 burpees through 60 and then sets of 5 to finish at 18:41.
