Week of 11/14

CFE workouts for this week (11.13.2016):

Workout 1 –
Run or Row:
3 x 800 Meters, rest 2 minutes between sets
1 x 1000 Meters
Fully Recover
3 x 800 Meters, rest 2 minutes between sets
Immediately after final 800 Meters, perform 50 burpees for time

* If new to CFE workouts, or just getting back to endurance training, rest 3 minutes between the 800 meter repeats. The goal is maintain splits within 4 seconds.

Workout 2 –
Run or Row:
6-10* x 400 meters, rest 90 seconds between sets
-or-
Swim:
6-10 x 100 Meters, rest 90 seconds between sets

* The goal is maintain splits within 3 seconds. Continue sets until your split deviates by more than 3 seconds

Workout 3 (Everyone can do the following) –
Run or Row for 25 Minutes @ 85% of 5 km pace
-Every 4 Minutes increase pace to max effort for 30 seconds, then perform 10 burpees before continuing the run/row at 85%

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