Every 10min for 30min (3 sets):
20 single arm DB/KB Hang Cluster
60 DU's/SU's/High Knees
20 DB/KB facing Burpees
60 DU's/SU's/High Knees
20 single arm DB/KB Hang Cluster
- goal is to stay under 7min for the first set and then try to hold on to your pace as good as possible for round 2 and 3 -
2-3 sets of:
2:00min run 2:00min walking rest
1:45min run 1:45min walking rest
1:30min run 1:30min walking rest
1:15min run 1:15min walking rest
1:00min run 1:00min walking rest
3min rest between sets
- start at a moderate/fast pace and increase your pace slightly from run to run. If you could not increase your pace on every run, start a little bit slower on the next set. Third set is optional if you are holding your paces really good and have some motivation left! -