Warm Up:

3 Rounds...

  • 2:00 Row
  • 10 Push Ups
  • 10 Side Plank Hip Lifts
  • 10 Good Mornings


  • Counting Drill


5 Rounds...

  • 300m Sprints
  • 1:00 Rest

Goal: Steady Negative Splits.  The average split of each 300m piece should improve (decrease) by the same amount each sprint.


1500m Row with Negative Splits  

Goal:  Add ~5 sec to the average splits from sprints to set a reasonable goal for this piece.