WARM UP
20m Bear Crawl
20 Push-ups
10M Crab Walk
20 Jump Squats
10m Burpee broad jumps
30 Mountain Climbers
5′ Rope Jump
MOBILITY & SKILLS
Mobility around trouble areas – Pose Running – Row
CONDITIONING
-Run: 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1; then:
-Row: 800m repeats, Rest 1:1, then complete 600m repeats, Rest 1:1,
Complete all sets of the 800m repeats and then start the 600m repeats
*1:1 IE 800m = 3:30, Rest 3:30
*Perform sets based off pace, mechanics and goals
Recommended range 2 – 4 per interval set
