Skill:
1000m row time trial
WOD:
5 rounds of…
5 kb front squats (53/35; 2 KBs)
5 ring push-ups
3min rest
3 rounds of…
200m sprint
1min rest
Helpful Links:
Everyone has a general idea of why short interval sprints are beneficial, but here are a few more detailed reasons why they are important to mix into your routine: http://www.runnersworld.com/race-training/sprint-ahead-three-benefits-of-running-short-intervals
