Week 10(of 12), Day 55

Condition
Row 10 Min
100 Meters@recovery pace
250 Meters@90%
+
Rest 1 Min
+
Bike 10 Min
:50 Sec@recovery pace
:10 Sec@100%
+
Rest 1 min
+
Run 10 Min
100 Meter Easy Jog
100 Meter Run
100 Meter Run fast
+
10 Min Mid-Line
Single Arm Overhead Sit-Up x 10 each side; KB or DB, not heavy
Split Stance Trunk Twist x 10 each side, over the leading leg
Side plank + Hip Abduction x 10 each side