221111 morning


Swim (SS Tue, 3S Mon): 5 x 200m on 3:30 or less, hold splits within 3-5 seconds or foul
Bike (SS Tue, 3S Wed): 5 x 5:00 TT, spin/rest 3:00-4:00
Run (SS Tue, 3S Tue): 5 x 800m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts
C2 Row (SS Tue): 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts
Foul: 60 second isometric squat hold immediately followed by 50 burpees for time
ALL splits must be within 3-5 seconds for given sport in order to not foul.