Endurance:

  • 8 x 400 Meter run at 75% repeatable effort
  • Rest 3:00 Between sets

 

  • 250 Meter Row x 8, Low Damper, high stroke rate
  • 80% effort, rest 3 min between each

 

  • 1 Mile Assault Bike x 8
  • 85% Repeatable effort,┬árest 3 min between each