Saturday 1.11.14

Train Like It's the Open

1. Not for time

Three sets of:

Run 400 Meters @ 80-85%
Rest 3-4 minutes
If weather does not permit this . . .
Three sets of:
Row 500 Meters @ 80-85%
Rest 3-4 minutes

***To calculate 85% intensity divide your 400m time in seconds by .85. This is what you should be running these in in seconds.

2. For time

Run 800m
25 Burpees
50 Air Squats
100 Double-Unders
Run 800m