ENDURANCE 03/17/2019

Run:
2 Rounds

Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total time including rest!

Row:
2 Rounds

Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.
Crush it.
Score is total time including rest!

Run - No Measured Distance:
2 Rounds

Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total distance if you end up using a GPS watch or something that you can measure.

Bike:
2 Rounds

Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total calories.  Do NOT mess up the paces to try and get a better score!