Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
5 step back lunger e/s
5 1 arm ring row e/s
5 z press e/s

1 200m run

12 x every 2.5 min (?)

6 pull ups
13 push ups
19 air squats

1 200m run

• find a steady pace, keep it moderate effort as this is on a reload week.
• RPE 7
• use a vest if you have
• if takes full 2.5 min, add 30s. for scaled version instead of taking reps down"