WU
BlackJack
No Cool Down

1k warmup
2k @ <1:48, 1k @ <2:04, 2k @ <1:48, 1k @ <2:04
777m cooldown

5 x 1k, 3 min rest @ 1:50/500, 22, 24, 26, 28, 30 SPM
5 x 5 squat at 225, light row in rest

WU and CD for 10K

WU
5 X 1k row, 5 squat at 225 during 3 min rest
CD

WU
4 X 2k, 3 min rest. Interval 1@ <1:52.5, 2@ <1:50, 3@ <1:47.5, 4@ <1:52.5
CD

WU
6 X 500m, 1 min rest. Start at <1:50, finish at <1:40
CD

21 intervals :30 on, :30 easy

5k @ 1:48/500m, plus minimal WU/CD at lunch break

WU
4 X 5min @ 1:55/500 @ 24 spm, 26, 28, 30

1k warmup
5 X 1k @ 1:45, 3:00 rest with 5 squats at 225#
1k row in remaining time, easy
1.08k cooldown

Part of Ave Allen Standard

Part of Ave Allen Standard