2 Sets 8 Min at RPE3 4 Min at RPE5 2 Min at RPE7 2 Min RPE1 *Rest 2 Min between sets.

5 Sets 2 Min at RPE6.5, 1 Min at RPE3 75 Sec at RPE7, 1 Min at RPE3 45 Sec at RPE8.5, 1 Min at RPE3 *Rest 2 Min between sets. *Total Time: 35:00

3 Sets 5 Cals (Gradual Acceleration to RPE10) 2 Min Easy Pace 5 Cals (Gradual Acceleration to RPE10) 2 Min Easy Pace 10 Cals at RPE9-10 *2 Min Rest between sets. -Rest 3 Min- 15 Cals at RPE8 1 Min Easy Pace -2 Min Rest- 20 Cals at RPE7 1 Min Easy

3x (750m at RPE6.5, 90 Sec Rest) *Rest additional 1 Min. 3x (150m at RPE8, 60 Sec Rest) *Rest additional 1 Min. 3x (500m at RPE7, 90 Sec Rest) *Rest additional 1 Min. 3x (150m at RPE8.5, 60 Sec Rest)

4 Sets 5 Cals (Gradual Acceleration to RPE10) 2 Min Easy Pace between sets. -Rest 3 Min- 10 Cals at RPE9, 1 Min Easy Pace, 2 Min Rest 15 Cals at RPE8 1 Min Easy Pace, 2 Min Rest 18 Cals at RPE7 3 Min Easy Pace

500m at RPE8, 2 Min Rest 125m at RPE9, 2 Min Rest 400m at RPE8, 90 Sec Rest 125m at RPE9, 90 Sec Rest 300m at RPE8, 60 Sec Rest 125m at RPE9

3 Sets 600m at 1-mile pace 2min rest 300m at 1-mile pace 2min rest 300m controlled sprint at 98% -Rest 5min b/t sets-

5 Sets 500m at RPE5 250m RPE3 250m at RPE7 *Rest 2 Min between sets.

1 Set (Each): BikeErg & Ski or Row 30 Sec at Easy, 45 Sec at Easy/Mod 30 Sec at Easy, 60 Sec at Moderate 30 Sec at Easy, 75 Sec at Mod/Hard 30 Sec at Easy, 90 Sec at Hard 30 Sec at Easy, 75

9 Cals Harder (85-90%), 40 Sec Easy 15 Cals Harder (85-90%), 20 Sec Easy 21 Cals Harder (85-90%), 60 Sec Easy 27 Cals Harder (85-90%), 45 Sec Easy 33 Cals Harder (85-90%), 90 Sec Easy 27 Cals Harder (85-90%), 45 Sec Easy 21 Cals Harder (85-90%),

6 Sets 30 Sec Walking Lunges 30 Sec BikeErg, Low Damper, at High RPM 30 Sec BikeErg, Low Damper, (Target 50% the High RPM) 30 Sec Plank Hold from Elbows 30 Sec Ski or Row, High Damper, Low Stroke Rate 30 Sec Ski or Row, High

24 Cals Harder (85-90%) 18 Cals Hardest (90%) 12 Cals Harder (85%) 18 Cals Hardest (90%) 24 Cals Harder (85%) *Rest 1 Min Easy (Arms Only) between reps.