Sweaty Sunday [choose one]
[RUN]
1,600 Meter Easy Pace
600 Meter Fast Pace
1,200 Meter Moderate Pace
400 Meter Fast Pace
800 Meter Fast Pace
Rest 3 Minutes Between All Reps
[ROW]
2,000 Meter Easy Pace
750 Meter Fast Pace
1,500 Meter Moderate Pace
500 Meter Fast Pace
1,000 Meter Fast Pace
Rest 3 Minutes Between All Reps
[BIKE]
4,000 Meter Easy Pace
1,500 Meter Fast Pace
3,000 Meter Moderate Pace
1,000 Meter Fast Pace
2,000 Meter Fast Pace
Rest 3 Minutes Between all reps