*your goal for each set is to be at or near TT pace. Your 750 should be below your 2K pace. Your 500m Row should be no less than 95% of your race pace. The 250 an all out sprint.
5 Power Clean(135/95)
5 Front Squat
5 Shoulder to Overhead
*each round must be unbroken or you repeat. Rest between rounds. Choose your weights accordingly.
15 minute Cap
15 abmat situps
15 hollow rocks
15 reverse crunches(using KB to anchor)