5 rounds of 750 Row + 10 KB Standing Press 2x23kg 2:00 RI

5 sets of 6:00 with 2:00RI

5k tt

1000 WU 20 seconds WI x 40 RI

1000 wu 12 x 1:00 with 1:00RI

7500 Straight.Steady to medium hard effort

3:00 Hard @ AT 2:00 Recovery

500M WU 20x :20 /:40 RI- 500 Cooldown

5000M almost TT

Part of the Nicki WOD

1000WU 14x1:00/:30RI

1000M Warm-up 5 x 4:00 with 1:00 RI Mostly in the 145-155 HR Range.

5 x 750 with 2:00RI First one easy warm up

12 x 250M with :45 RI

wu

5000M at 30 minute type pace. HR in the 135-145 range

warm ups over the last two days

TT

Recovery Workout

1000M WU WI of 1,2,3,4,3,2,1 with RI of 2:00