| In Groups of 3, one work/two rest: |
| 10:00 Row for Calories (rotate every 10/8) |
| 10:00 20 Meter Shuttle Runs (rotate after each run) |
| 10:00 AB for Calories (rotate every 8/6) |
| *2-3:00 transition between each interval |
| **this is sprint work for all attempts |