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Aerobic Capacity Training – Thursday February 13th, 2020 at 7:00pm “Rowing”

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Rowing Intervals (9 Rounds for time)

3 x 40/27 Calorie Row

Rest 1:30 Between

3 x 30/21 Calorie Row

Rest 1:30 Between

3 x 18/15 Calorie Row

Rest 1:30 Between
Record each interval time (not rest period)

Metcon (No Measure)


5 Sets, Not For Time:

10-15 GHD Sit-ups Or Strict Toes to Bar

50′ Front Rack Double Kettlebell Carry
• There is the option to increase weights on the Front Rack Carries or stay at the same load across

• Choose a weight that allows for unbroken 50 foot segments

• Try to keep the knuckles and elbows close while maintaining a vertical torso during the Front Rack Carry