10K Relay Row
For time:
Teams of 4 will alternate rowing 500m until the team completes a 10K.
The rules are pretty simple, as a team of 4 you row a 10K, you must stay in the same order you started in and each person must row 500m
Recovery: foam roll/mobility time
Great stuff from the Documentary Fat Head
Endurance homework:
Hill Repeats
SC: 3x top part of 4th S hill
Racers: 4x top part of 4th S hill
Rest is the time it takes you to get back down
