Warm Up:
Running Drills
Movement Specific Warm up: 1 min rest after each
100m Run (Slow) 200m Run (Slow-Mod) 300m Run (Mod)
150m Row (Slow) 250m Row (Slow-Mod) 350m Row(Mod)
200m Bike (Slow) 400m Bike (S-Mod) 600m Bike (Mod)
“Cheerios”
Pick One-It can be repeated
Run
1600m Easy
600m Fast
1200m Moderate
400m Fast
800m Fast
-Rest 3 minutes btw all intervals
45min time cap
Row
2000m Easy
750m Fast
1,500m Moderate
500m Fast
1000m Fast
-Rest 3 minutes btw all intervals
45min time cap
Bike Erg
4000m Easy
1500m Fast
3000m Moderate
1000m Fast
2000m Fast
-Rest 3 minutes btw all intervals
45min time cap
Extras:
2:00/2:00 Achilles KB Smashing
1:00/1:00 Shin bone Saw on Foam roller
3×15 Reverse Hyper