Run intervals

3 sets of:
3:00 @ 5K pace
2:00 @ 3K pace
1:00 @ mile pace


- Rest 3:00 between sets –

every round 6x bench press and 8 chin ups
2min rest between sets

For time

• 400-meter run
• 30 box jump-overs
• 800-meter run
• 30 box jump-overs
• 400-meter run

♀ 24-inch box
♂ 30-inch box

bench press and chin up

4x2' on 1' off
12 wall ball
12 abmat sit up
12 steps walking lunges
Continue where you finished last interval

Target: 6+ rnds

Bench press and 8x chin ups

Intervals
8x3min on/1min Off:

A)
- Erg For Meters

B)
- 5 DB Thruster (2x DB)
- 10 Burpee Over DB

C)
- Erg For Meters

D)
- 5 Shuttle Run (10m+10m)
- 10 WB

Accessories
3-4x For Quality:

• 15/15 Side Plank Hip Dip
• 30/30m KB Suitcase Carry

75%
85%
90%
90%

Every round 6 bench press and 10 chin up
8 rounds
2min rest between sets

1-2 rounds
8 Reverse lunges
8 Scapula push-ups
8 Tension swings
+
1-2 rounds
5/way Scapular rolls
8 Hand release push-ups
+
Build to workout weight for OH WL and KB clean and jerks
* Few short sets of other movements between sets
+
@ workout weight
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
6 Bar-facing burpees
4 Chest-to-bar pull-ups
10/7 (cal) Row
6 Toes-to-bars
4 KB clean and jerks