RESOURCES

  • Exercise List, page 232

NO EQUIPMENT VERSION

4 Rounds

  • 800m Run

*rest 3 min

**The goal is to finish between 180-240 seconds. Adjust distance up or down accordingly

***Increasing intensity each round

  • Round 1 = 70%
  • Round 2 = 80%
  • Round 3 = 90%
  • Round 4 = 100%

MINIMAL EQUIPMENT VERSION

4 Rounds

  • Row x 1,000m

*rest 3 min

**The goal is to finish between 180-240 seconds. Adjust distance up or down accordingly

***Increasing intensity each round

  • Round 1 = 70%
  • Round 2 = 80%
  • Round 3 = 90%
  • Round 4 = 100%

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