WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees to Elbows/Knees to Chest
30 Squats
MOBILITY & SKILLS
Ankle-Knee-Hips – Pose Running
CONDITIONING
A) Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
Compare to 14-10-16
Directly into
B) Intervals
Row 10x250m
Rest for 2/1
SCORE IS TOTAL ROUNDS RUN + CAL ROW
