30 Aug 12: CFE

ENDURANCE:

Choose ONE of the following sports:
Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds
Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00
Run (THU): 4 x 800m; hold splits within 3-5 seconds; rest 2:00
C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds
Note: "Consistent effort" should allow athlete to hold both 1000m reps within 3-5 seconds and both 1200m reps within 3-5 seconds.

Ruck (THU): 5 x 1000m with 40# ruck/vest + boots/utes;  hold splits within 3-5 seconds; rest 2:00
Post sport and times to comments.