24 Mar 15

Speed work

1 mile run
4 min rest
800m run
2 min rest
800m run
2 min rest
400m run
1 min rest
400m run
1 min rest
400m run
1 min rest
400m run

Or

1600m row
4 min rest
1k row
2 min rest
1k row
2 min rest
500m row
1 min rest
500m row
1 min rest
500m row
1 min rest
500m row