120 min
WU for 15 min

1.Conditioning
A. Row, Assault bike and/or run “Fartlek” intervals > row
3 sets of:
1 – W: 30 seconds [90 – 130% MAS] R: 90 seconds [70 %MAS]
2 – W: 30 seconds [90 – 130% MAS] R: 75 seconds [70 %MAS]
3 – W: 30 seconds [90 – 130% MAS] R: 60 seconds [70 %MAS]
4 – W: 30 seconds [90 – 130% MAS] R: 45 seconds [70 %MAS]
5 – W: 30 seconds [90 – 130% MAS] R: 30 seconds [70 %MAS]
6 – W: 30 seconds [90 – 130% MAS] R: 15 seconds [70 %MAS]
REST 4 MINUTES BEFORE NEXT SET OF INTERVALS
W = Work
R = Rest
1. set: 2.00-2.05 / 500 m 2. set: 1.55-2.00 / 500 m 3. set: 1.50-1.55 / 500 m

2.SPP (Skill)
A. 10 minute EMOM, rotating
(1) – 7 to 10 toes to bars (strict or kipping) > kipping / 8
(2) – 10 overhead squats @ moderate load / 25 kg

REST AS NEEDED

B. 10 minute EMOM, rotating
(1) – 5 to 10 handstand push ups (strict or kipping) / 6 6 6 6 4
(2) – 10 to 15 GHD sit ups / 5x10

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140