WORKOUT OF THE DAY: 12.11.18

5 x 50m sprints

7 x 700m sprints

*rest as needed between sprints to maximize speed. Do not deviate more than 3 sec on each interval.

*Core work to follow run

WORKOUT OF THE DAY: 12.13.18

Row:

10 rounds of: 40 sec max calories

*rest 1 min between rounds

*Core work to follow row