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SWEATY SUNDAY – RUN (Time)

[RUN OPTION]

1,700 Meters

5 Minutes Rest

1,300 Meters

5 Minutes Rest

900 Meters

5 Minutes Rest

500 Meters

* Atlernate Between 200 Meters Fast & 200 Meters Easy

* Finish Each Interval With 100 Meter Sprint

-OR-

SWEATY SUNDAY ROW (Time)

[ROW OPTION]

2,125 Meters

5 Minutes Rest

1,625 Meters

5 Minutes Rest

1,125 Meters

5 Minutes Rest

625 Meters

* Atlernate Between 250 Meters Fast & 250 Meters Easy

* Finish Each Interval With 125 Meter Sprint

-OR-

SWEATY SUNDAY BIKE (Time)

[BIKE OPTION]

4,250 Meters

5 Minutes Rest

3,250 Meters

5 Minutes Rest

2,250 Meters

5 Minutes Rest

1,250 Meters

* Atlernate Between 500 Meters Fast & 500 Meters Easy

* Finish Each Interval With 250 Meter Sprint”