Power Endurance

MAY

30

Wednesday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @ 25#
Then:
5x Strict Ring Pull-up +
5x Dip +
150m Row @ sub 1:30/500m pace
One Round every 2 minutes for 20 minutes (i.e. ten rounds)
Intensity of row must increase each round
Then:
250m Row For Time


Notes:

Pull-up, Dip, Row:
Maximus = Row averages below
1:29.9/500m
1:29.8/500m
1:28.6/500m
1:28.5/500m
1:27.7/500m
1:26.2/500m
1:26.1/500m
1:25.7/500m
1:24.4/500m
1:15.3/500m
250m Row in 36.7 (1:13.5/500m)



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