11/25
14 lateral burpees over erg
700m row
*rest 60 sec*
12 lateral burpees over erg
600m row
*rest 30 sec*
10 lateral burpees over erg
500m row
*target of having the final round be < 2:20
rest 4 min x 2 full sets
2:21–2:18 – the first 10/500 – I watched the rower monitor and pushed for my pace there so I had a sense of urgency based on row time/effort, had I looked at the split time I could’ve put the hammer down on sped up 2 seconds, on the 2nd one I changed my approach and really pushed for the target as I watched the timer and pushed the pace to finish sub 2:20. I also pushed the pace on the burpee and jumped my feet. Even though the volume was lower overall from the full test, I did feel quite a bit better dropping down for the burpee quicker. My burpee time is still not where I want it to be but the pain/discomfort was less
+
Echo bike 50 cals @ strong/steady effort, new set every 5 min x 4
3:26–3:12–3:16–3:08*(my jam came on and the last set so i fell into a groove….never really looked at the strong, just tried to perceive what a strong effort was, didn’t want a number on the screen to positively or negatively effect my output