10x100m Sprints w/ 30″ rest
Rest a couple minutes & set monitor for the following
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Tabata Hollow Rocks