Work Capacity 3/13/2016

Option 1:

Run

200m

2x500m

200m

2x400m

200m

2x300m

200m

:90 second rest between each interval then

5x200m

:60 second rest between each 200m

Workout Details:

run 200m, rest :90, run 500m, rest :90, run 500m, rest :90, run 200m, rest :90, run 400m, rest :90, run 400m, rest :90, run 200m, rest :90, run 300m, rest :90, run 300m, rest :90, run 200m, rest :90, run 200m, rest :60, run 200m, rest :60, run 200m, rest :60, run 200m, rest :60, run 200m, rest :60, done.

Option 2:

Row

3x2000m

2:00 rest between rounds

Option 3:

A.  For Time

5 rounds

Swim 50m

DBall Carry 50m

Swim 50m