WHITEBOARD – 15 January 2014


2200m Row (70% effort)


10 Row Intervals: 30s On – 30s Off


30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF.

Notes: The 2200m row is to warm up the body.  The second part are some intervals to get some conditioning in.  Don’t do these at a true 100%.  Get the volume in and make it about 85-90% effort.

One Response to “WHITEBOARD – 15 January 2014”
  1. Dara says:

    run 1.1miles
    run intervals

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