Mar 4 Workout

10 sets for total cals = 67

:30 assault :30 rest

Row intervals:

2 min @ 26 spm

2 min @ 30 spm

2 min @ 32 spm

2 min rest

2 min max effort for total distance = 476

5 x 200m runs (for total time) = 9:06

Rest 1 min between runs