February 6 Workout

Row intervals = 15-15-14

2 min @ 60-70% (building)

1 min rest

2 min @ 70-80% (building)

2 min rest

1 min max effort (cals)

2 min rest

1 min max effort (cals)

2 min rest 

1 min max effort (cals)

Assault intervals = 15-13-12

2 min @ 60-70% (building)

1 min rest

2 min @ 70-80% (building)

2 min rest

1 min max effort (cals)

2 min rest

1 min max effort (cals)

2 min rest

1 min max effort (cals)

For total time = 6:24

400m run

Rest 2 min

400m run