WARM UP
5:00 row/bike
SKILL
N/A
WORKOUT OF THE DAY
For time:
250 meter row
500 meter C2 bike/.4 mile Assault bike
-1:00 rest-
500 meter row
1000 meter C2 bike/.8 mile Assault bike
-2:00 rest-
1000 meter row
2000 meter C2 bike/1.6 mile Assault bike
-4:00 rest-
2000 meter row
4000 meter C2 bike/3.2 mile Assault bike
*Endurance effort. 40:00 time cap.