FREE CHOICE/MAKE-UP

USE THIS TIME:
A) TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);
B) TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);
C) FOR STRENGTH TRAINING;
D) FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;
E) OR ALL OF THE ABOVE!

Alpha

Row 50 minutes @ 22-26 strokes/minute + 1000m Surges

@ 10:00, 20:00, 30:00, and 40:00 row 1000m @ 34-36 strokes/minute