Week 21st July

21 Jul Week 21st July

Run:

Short interval:

20x 30 Secs on Run Max Effort 30 secs rest

Long Interval:

2x300m controlled fast tempo with 100m walk between efforts

5x800m moderate tempo with 60sec rest between efforts

1x400m max effort

Row: Short Interval 6x 300m 1:1 work to rest

Long Interval: NCLAB Row Workout

7 rounds: 300m, 200m, 100m (hard)

100m easy row between intervals

1min rest between rounds (after 100m hard effort)