Engine #123

Divide class into 2 groups; 19min workout followed by 2min break, repeat twice. Zone 1: Each athlete on treadmill for 3 rounds of 3min runs, alternating with 400m runs; increase intensity for 400m runs; 60s recoveries. Zone 2: 10m track for lunges and 1 arm rows; athletes stick to one arm at turnaround; use heavy weight with optional lighter DB for overhead carry; second weight can be added for lunges; one arm rows must be completed before partners switch