“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.
