– RUNNING INTERVALS –

Every 2:00 minutes x 5 sets:

200 Meter Run

*Should be a hard pace here. Looking for at least :45 of rest each set.
*F: 500 Meter Bike Erg or shorter run.

– WORKOUT OF THE DAY –
For Time:

30 Cal Row
30 DB Front Rack Lunges @ 50s/35s
30 Burpees Over DBs

20 Cal Row
20 DB Front Rack Lunges @ 50s/35s
20 Burpees Over DBs

10 Cal Row
10 DB Front Rack Lunges @ 50s/35s
10 Burpees Over DBs

*TC: 15:00
*Female Calories = 25/17/8

F: 35s/20s
P&M: As Written