monday, october 8 - bike, run or row

Rx and Competition-
Bike 4-8 x 1 mile, rest 1:30. Hold within 3-5 seconds.
or
Run 3-6 x 400m, rest 2:00. Hold within 3-5 seconds.
or
Row 3-6 x 400m, rest 2:00. Hold within 3-5 seconds.

Performance
Bike 4-8 x .5 mile, rest 1:30. Hold within 3-5 seconds.
or
Run 3-6 x 200m, rest 2:00. Hold within 3-5 seconds.
or
Row 3-6 x 200m, rest 2:00. Hold within 3-5 seconds.

Fitness -
Bike 4-8 x .25 mile, rest 1:30. Hold within 3-5 seconds.
or
Run 3-6 x 150m, rest 2:00. Hold within 3-5 seconds.
or
Row 3-6 x 150m, rest 2:00. Hold within 3-5 seconds.