12-15-11

“Max Effort”

Every Minute on the Minute (EMOM) for 10 minutes:

SPRINT

During the warm up, athletes will find a relative sprint distance that allows them to complete an all out (down & back) sprint within 15-20 secs. The athlete will rest the remaining 45 secs prior to the subsequent sprint.

OR….Rain Delay

Every Minute on the Minute (EMOM) for 10 minutes:

ROW SPRINT

Row 20 secs : Rest 40 secs

Score is distance covered in meters after 10 intervals.