Dec 6 Workout

Endurance

Tempo row intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1 min rest
1 min all  out (record 5k time) = 1:42

Rest 3 min

Tempo assault  intervals
3 min @ 50%
3 min @ 70-90% (building)
2 min @ 50%
3 min @ 70-90% (building)
1:30 min rest
:30 all out (record rpm) = 86

Rest 3 min

For time = 7:03
400m  run
15 burpees
200m run
10 burpees
100m run
5 burpees