Surge Elite Performance & Fitness – ENDURANCE
ROW: Metcon (Distance)
Row Your Boat
12′ row, 3′ rest
9′ row, 2.5′ rest
6′ row, 2′ rest
3′ row, 1′ rest
90″ row, 30″ rest
45″ row, 15″ rest
30″ row, DONE!
1. Each row interval is its own separate event
2. Each interval is broken up into thirds – easy, moderate, and hard. For example, during the 12 minute row, the first 4 minutes will be done easy, the second 4 minutes will be done moderately, and the last 4 minutes will be done hard. 3. Pacing is reset after every interval.
4. Athletes will define their easy, moderate, and hard paces. The goal is for your easy to be EASY, and your hard to be HARD!
W/U: Warm-up (No Measure)
Single Leg RDL
Cat/Cow (All fours, back flexion/extension)
Alternating Cross Extensions (alternating arm/leg-knee plank)