Warm up and Cool down, 4 x 500 meters sub 1:45 split @ 26spm. Thrusters, push-ups, and lunges on rest period

Steady State HoCR training

Steady State HoCR training

Active Rest from 4x6min

#4 of 4x6min, 28 spm, 6 min active rest

#3 of 4x6min, 28 spm, 6 min active rest

#2 of 4x6min, 28 spm, 6 min active rest

#1 of 4x6min, 28 spm, 6 min active rest

2x15 min | Tired as shit

3x10 min | Morning Erg, water was no good