10 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
8 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
6 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
4 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
2 min moderate pace run directly into 1 min fast pace run
Keep a constant pace over all moderate pace runs
The 1 min fast pace should be 90%+
4 sets of:
4-6 squats with 5 sec. eccentric
rest 60 sec.
6-10 3-point row (each side)
rest 60 sec.
10 min AMRAP
12 single arm thrusters (6 each side)
10 alt. rev. lunges
8 push ups
30 marchings (15 each side)
3min AMRAP
rest 3min
6min AMRAP
rest 3min
For time
of:
20 P. Snatches (50/35kg)
20 Bar facing Burpees
20 Thrusters (50/35kg)
20 T2B
20 H.P. Cleans (50/35kg)
20 Push ups
20 OHS (50/35kg)
Option with no Barbell/Bar:
20 alt. Snatches with DB or KB
20 DB/KB facing Burpees
20 (single arm) DB/KB Thrusters
20 V-Ups
20 KBS or Hang DB Snatches (10 each side)
20 Push ups
20 single arm DB/KB OHS (10 each arm)
3 sets no rest
10 pike leg lift overs
10 sideplank rotations (5 each side/use light weight)
10 straight leg situps
10 blackburns