Cardiovascular Work

General Warm Up

10 Min Run, Row or Ski @ Easy Pace

Then:

100 Meters Sprint

200 Meters Active Recovery

150 Meters Sprint

200 Meters Active Recovery

200 Meters Sprint

200 Meters Active Recovery

200 Meters Sprint

200 Meters Active Recovery

150 Meters Sprint

200 Meters Active Recovery

100 Meters Sprint

100 Meters Active Recovery

Then:

Cool Down

2,000 Meters Row, Run or Ski in 10 min (or faster)