High-Intensity Intervals

Strength
3 x 5's

MWF Group 1 - Stair Sprints
From Auxy Gym Landing to Roof Landing
Full Sprint - Max Effort
6 rounds, on the 1:15
DH, KZ

See my previous commentary on stair sprints here.

MWF Group 2 - Rowing
1 min max effort
1 min rest
5 rounds
BH, CL

T/Th/Sat - Shuttle Sprints
6 Rounds in the Auxy Gym
0:40 running
1:00 rest

KE: 5.0, 5.5, 5.5, 5.5, 5.5, 6.0
KD: 5.5., 5.5, 5.5, 5.5, 5.5, 5.5
DF: 4.5, 4.5, 4.0, 4.5, 4.5, 5.0
BH: 4.0, 5.0, 6.0, 6.0, 6.0, 6.0
BU: 4.5, 4.5, 4.5, 4.5, 4.5, 4.5