Warm-up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
10 jumping AS
10 walking lunges
200M run/jog
Rx
1500m easy/mod 65%
3:00 rest/easy walk-
row
X3
Performance
1200m easy/mod 65%
3:00 rest/easy walk-
row
X3
Fitness
1000m easy/mod 65%
3:00 rest/easy walk-
row
X3
