DAY 1:
15 MIN EASY RUN+10x(20 SEG HILL SPRINTS. 1 MIN REST)+EASY RUN
*ASSAULT VERSION:10X(20 SEG ALL OUT/1 MIN EASY)
DAY 2:
5 KM EASY RUN+8X(400M/90 SEG REST)+EASY RUN
*ROWING VERSION:8X500@2K PACE(90″ REST)
DAY 3:
10 KM STEADY STATE RUN(USE MCMILLAN CALCULATOR)
