9/24/14 Wednesday

Warm up!

Main Set: Run, Ride or Row
L3: 7 x (10on:10off, 20:10, 30:10, 40:10, 50:10, 60:10) 1 min rest

L2: 5 x (10on:10off, 20:10, 30:10, 40:10, 50:10, 60:10) 1 min rest

L1: 3 x (10on:10off, 20:10, 30:10, 40:10, 50:10, 60:10) 1 min rest

*on = go as hard as you can sustain
off = stop or coast



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