5k Run – Run is to Lyons Rd.

Or as an option to the 5k

Interval runs:
Tri. Run every 2min for 12min –
6 runs total.
Start inside north bay door so that clock is visible run back in north bay door.

Rest 3min

Arrow to Arrow Sprint
6 Sprints
Rest = Walk Back to start & wait an additional 5-10 sec

Rest as needed

1000m Row