LAST WEEK OF THE 2014 LURONG CHALLENGE.
You will have the rest of the week to make up any of the benchmark workouts. We will be taking final measurements before classes on Friday or over the weekend. Everything must be completed by Monday, November 9th.
[pe2-image src=”http://lh4.ggpht.com/-n_95soM0WKo/VEL4Nsbbc4I/AAAAAAAARoY/BoKE3F_XBug/s144-c-o/20141018_102019.jpg” href=”https://picasaweb.google.com/117385132829369688957/201411042?authkey=ayGkbwjSSIA#6071688161797043074″ caption=”” type=”image” alt=”20141018_102019.jpg” ]
5-10 Minutes of Row Technique
“Team 5K Row”
4 person teams
Each teammate will complete:
+ 20 Burpees
Until you reach 5000m
-next teammate CAN start the rower immediately but can not start the Burpees until 1st teammate is finished. Last person must also complete the Burpees!!!
Teams less than 4 should complete 5 rounds each person.
–If you can make it through the whole video there is a lot of good stuff, but he is such a snor-hound!–
Choose one of the Following Modes:
(Perform this Either Thursday, Friday, Saturday)
Long Interval Interval
Row 3 x 1500 meters
Run 3 x 1200 Meters
Airdyne 6 minutes for Calories
Rest 3 Minute Between Rounds
50 Bicycle Crunches
1 Minute Plank
Rest as needed
ACTIVE RECOVERY/MOBILITY/REST DAY