8/4 ...........

4-Aug
Sprint 200m @100%
rest 3 min
x3
+
Airydne 35 seconds @100%
rest 3 min
x3
+
row 45 seconds @100%
rest 3 min
x3

200m sprints
:33 :30 :28

35s AD
20cal 21cal 21cal

45s row
217m
223m
222m
http://youtu.be/TPrkC4u6GjY

These just got more and more painful..I liked the runs and then got 1 interval into the AD sprint and the pain set in..one of the hardest I've done..next Sunday will be real spicy with 4 of each!