Warm Up:

10/10/100 - 9/9/90 - 8/8/80 - 7/7/70 - 6/6/60 - 5/5/50 - 4/4/40 - 3/3/30 - 2/2/20 - 1/1/10

  • Mountain Climbers (1 = Right and Left)
  • Ring Rows
  • Row for Meters

Workout:

2 Rounds...

  • 500m (Sprint Split)
    • Rest :20 Sec
  • 500m (Sprint Split + 5 sec)
    • Rest :20 Sec
  • 500m (Sprint Split + 10 sec)

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