A.
Every 7 minutes, for 35 minutes for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then...
400 Meter Run
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by...
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.
