Friday, July 20th 2018

Warm-Up/Stretch Session:
Run 400M
Row 500M
1 minute Right Side Dragon
1 minute Right Side Fragon
1 minute Left Side Dragon
1 minute Left Side Fragon
10 Cat/Cow
1 Minute Left Side Twisted Cross
1 Minute Right Side Twisted Cross

Workout of The Day:
For Time:
Row 2000M
Run 800M
Row 1000M
Run 800M
Row 2000M
*Using what you learned last week about keeping your heel on the rower, and striking with the ball of your foot when running, apply the skill again and sustain it. Try to keep this workout within 30-40 Minutes.