NEw Training Program

Run: 2 x 400m under 1min 35sec / round

2 x 800m under 3min 10sec/ round

1 x 1.2km OTOT

Ergometer: 3km Row at 70-75% intensity

Sit-up: 3 x 50 (slow interval, rest 1 min between each set)

Push-up: 3 x 50 (slow interval, rest 1 min between each set)