THURSDAY

10 Sets each for time 42 min cap:

1-       500m Row

2-       500m Ski

3-       1200m Bike Erg

4-       1200m Echo

5-       1200m Assault

6-       500m Row

7-       500m Ski

8-       1200m Bike Erg

9-       1200m Echo

10-    1200m Assault

*Rest 1:1 between sets (or alternate work/rest with a partner)

Option 1: 7 Sets (average pace >2:30 per 500m)

Today’s workout is one of the all-time greats as far as aerobic capacity intervals. Athletes (both men and women) should be able to consistently hold under 2:30/500m across all efforts to complete as prescribed today, else Lifestyle option is the go. Athletes should aim to complete each set for time, with the overall goal of consistency across efforts.