Conversational Pace

200m run
3 rounds of Cindy
 - 5 pull-ups
 - 10 push ups
 - 15 air squats
200m run

Athletes choice, Ski or C2
Each segment increase by :01-:02
each SET increase by :01-:02
Negative splits each set.

3 Sets
Ski Erg:
500m
400m
300m
200m
100m AFAP
Rest 1:1 -
Entire 1500m completed consecutively, each meter increment is a SEGMENT, each 1500m is a SET. rest 1:1 is for the entire SET.

OR
3 Sets
C2 Bike erg
1000m
800m
600m
400m
200 AFAP
rest 1:1 Entire 3000m completed consecutively, each meter increment is a SEGMENT, each 1500m is a SET. rest 1:1 is for the entire SET.