3 sets of:
90s @moderate pace
Rest 60s
90s @moderate pace
Rest 60s
4x15s controlled Sprint, with 30s rest between
90s @moderate pace
Rest 4min between sets
- the 90s pieces should be at a pace you could keep for ~6-8min. So the first two 90s pieces in a set should feel really doable. Then the 15s controlled Sprints will be the hard part of the workout. It's ok when you can't keep your pace here completely. Then with the accumulated fatigue of the sprints you will go into one more 90s moderate run, which will feel a lot tougher than the first two, but should still be possible to keep your pace. Remember you a have a long 4min rest between the sets! -
4 sets of:
6-12 push ups with 3 sec. hold in bottom position
rest 30-60 sec.
8-12 3-point DB rows (each side)
rest 30-60 sec.
12 min. AMRAP of:
12 s.a. thrusters (6 each arm)
12 alt. rev. lunges (goblet pos.)
12 glute bridges