Thursday, August 10

Row Sprints
4x200m (30 sec rest between sets)
2x500m (1:1 work rest ratio)

Bike Sprints
2x20/15 cal (rest 2 minutes)
2x15/10 cal (rest 1 minute)

Run Sprints
4x200m (30 sec rest between sets)
2x400m (1:1 work rest ratio)

* 1 minute rest to transition from
row to bike to run

Sheina Nilsen