Capacity
0-6 minutes
800 M Run at 75% (If your best mile is 6:00 flat this run should be 3:30-4:00)
Bike – Damper on 8
(:20 on :40 off) 7 Rnds
Rest 1:00
Rower – Damper your choice
(:20 on :40 off) 7 Rnds
at 22:00
800 M Run at 100% of current capacity
(you will be fatigued here, the goal is to push the pace and go as fast as possible while under fatigue)
Finish with a slow 400 M Jog as a flush
