Round 1:
Resting 1:30 after each interval
1000/800 2km +4 7
50/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
Part B:
Tabata squats
Tabata Lunges
Tabata push ups
Tabata sit-ups
*For total reps per movement
*A Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.