WARM -UP
Row
1:30 EASY
:30 MODERATE
1:00 EASY
:30 MODERATE/FAST
:30 EASY
:30 FAST
:30 REST
:10 SPRINT
WORKOUT
Part A.
5 Sets
500m at Moderate Pace
150m at Easy Pace
250m at Hard Pace
*Rest 2 Min between sets.
PART B.
4 Sets:
Minute 1: Max Push Ups
Minute 2: Max Box Step Ups (24"/20")
Minute 3: Max Jumping Jacks or Line Hops
Minute 4: Rest