Running Intervals

6 sets of:
60s moderate pace
30s fast pace
150s easy pace
Rest 1min

- for the moderate pace pick a pace you could keep for ~5-10min. The 30s fast pace should be really tough and then try to start to recovery during the 2,5min easy pace. You should be able to keep the same paces though all 6 sets -

Conditioning

8-12 sets of:

1.
20-30 skipppings
9-12 single arm DL
6-9 single arm H.P. clean
M.E. single arm thrusters

2.
AMRAP of:
12 alt. step ups
12 push ups
12 alt. DB/KB snatches

Run

4 sets
5 min run @ moderate pace
rest 2 min
10 x ~50m hillsprint @ 85%
rest 2 min