Thursday 06/07/17
Deadlift
7 sets of 2 + 2.5kg from week 1
15 rounds
1 min row
30s rest
* Target is just faster than your 2km pace (1-2 sec faster)
To calculate your pace - take your 2km row time (roughly) and divide by 4.
for example if it takes me 7:00 for my 2km row, 7:00/4 = 1:45 per 500m
If you aren't sure how to read the monitor READ THIS - we are looking at pace per 500m
The goal is to maintain pace across the minute and across all rounds
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