1100:

Sprint 8

Warmup 4 min @ 5.0 mph

Sprint 30 sec @ 7.4 mph

Rest 90 sec @ 4.2 mph

Total: 1.70 mi, 210 cal

1700:

A1: squat: 3 x 5 x 265lbs
A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 265 lbs

B2: flutter kicks: 2 x 30