Day 21 (Active Recovery)

A. Metcon (Time)

1000m Row

-rest 2 mins-

8x200m Row

(.30 sec. rest between each row)

800m Row

-rest 2 mins-

6x200m Row

(.30 sec. rest between each row)

600m Row

-rest 2 mins-

4x200m Row

(.30 sec. rest between each row)

400m Row

-rest 2 mins-

2x200m Row

(.30 sec. rest between each row)

200m Row

* The x200m Rows are ALL OUT! The single rows are RECOVERY pace.*