Honey Badger Gym – Rowing

(No Measure)

10 min dry land warm-up (stretches/mobility)

10 min build (16-30 spm)

10 min sprint start practice (sprint start structure, starting 5, starting 15)

Metcon (5 Rounds for distance)

5x3min interval

at the beginning of every 3 minutes, perform a sprint start, then settle into an “easy” pace(65% effort, conversational pace)