| Warm up – running | Warm up – rowing |
| Run loop | Row 100 M |
| 10-TTL | 10-TTL |
| 10-TTH | 10-TTH |
| 10-Jumping jacks | 10-Jumping jacks |
| Run loop X 2 | Row 200 M |
| 10-heel walks | 10-Forward lunges |
| 10-toe walks | 10-Reverse lunges |
| 10-CWC | 10-CWC |
| 10-AS | 10-AS |
| RX | Performance | Fitness |
| 100m sprint, | 100m sprint, | 100m sprint, |
| 400m run at easy pace | 400m run at easy pace | 400m run at easy pace |
| 100m sprint, | 100m sprint, | 100m sprint, |
| 600m run at easy pace | 600m run at easy pace | 600m run at easy pace |
| 100m sprint, | 100m sprint, | 100m sprint, |
| 800m run at easy pace | 800m run at easy pace | 800m run at easy pace, |
| 100m sprint | 100m sprint | 100m sprint, |
| 800m run at easy pace, | 600m run at easy pace, | 400m run at easy pace |
| 100m sprint, | 100m sprint | 100m sprint |
| 600m run at easy pace, | 400m run at easy pace | 200m run at easy pace |
| 100m sprint | 100m sprint | 100m sprint |
| 400m run at easy pace | 200m run at easy pace | |
| 100m sprint | 100m sprint | |
| 200m run at easy pace | ||
| 100m sprint |
| The rest is the “easy” portion of this workout. Walking is ok. Concentrate on the 100M sprints.. |