10′ Dynamic Warmup
Dynamic Stretches
Sprint Development
“Endurance Triathlon” (30’ Cap)
1800m Run (6 Laps)
1500m Row
1.5 Mile Bike
Start in waves of no more than 5 people separated by 3 minutes. Fastest runners go first. **Can be broken up if needed**
3×8 MB Hamstring Curls
3×20″ each Single Arm Front Plank