REST/RECOVERY 800m run (easy pace) Rest 1 minute 2km row at 60 percent – Tabata Sit ups Leg raises Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills 5-10 minutes. * Choose 1-2 Upper Extremity Mobility Drills 5-10 minutes. * Choose 2-3 Lower Extremity Mobility Drills 10-12 minutes.