Conditioning:
Teams of 2 complete the following
1) Run 1000m-800m-600m-400m-200m
2) Row 1000m-750m-500m-250m-150m
or Airdyne for calories 100-80-60-40-20 (Lakewood Only)
Notes:
With a continuously running clock, E1 will run 1000m then E2 will run 1000m (E1 is resting) and so on till all the running and rowing is complete.
If solo, 1:1 work/rest ratio.
Warm-up will be minimal, so plan accordingly.