Mixed Aerobic Intervals

Training;

7-10 sets @ an easy, conversational to semi-conversational effort;

6 strict strait leg raises (to an L; either hanging or on the P-bars)*
20 calorie row
120 sec skip rope
20m Db chicken chasers
400m run
rest 1-2 minutes between e/set

*meant to be taken slowly, with a high degree of control

post time split for each round to comments

OR

1) make up Mon/Tues/Wed
2) work on one of your GOATS (something you suck at)
3) mobilize, stretch, move better