Bike/Row/Ski

4min at easy ""warm-up"" pace
4min moderate to fast pace
2min at 3-4 damper (mod-easy)
2min at 6 damper (moderate-fast)
1min 10 damper (Fastest)
1min recovery at 1 damper (easy)
12min on damper 5-6 (mod-fast)
1min recovery on damper 1 (easy)
12min damper 10 (fastest)
5min recovery at 1 damper
5min on damper 8 (fast)
2min recovery on damper 1 (easy)
5min damper 10 (fastest)
2min recovery on damper 1 (easy)

Duration: 59min

Run Rx+:
2000m (Easy/moderate)
-Rest 3:00-
8x500m vest run (20/14)
-100m walk b/t each round-

OR

Run Rx:
2000m (Easy/moderate)
-Rest 3:00-
Run
10 Sets
400m Run (fast)
-100m walk b/t-

Athletes Notes

Score is the 8 or 10 sets total. Do not score the 2000m warm up
For the vest run pace, choose a sustainable moderate pace throughout and keep the feet moving!