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General Warm-up:
Run 200m
4 Samsons
5 Sit-ups
4 Hand-release push-ups
5 Deep squats
3 rounds for quality (increase intensity each round)
…then…
250m Ski for time
Endurance:
Run Sprints
200m
rest 2:00
400m
rest 2:00
600m
rest 2:00
800m
rest 2:00
600m
rest 2:00
400m
rest 2:00
200m
For total sprint time
(30:00 total time cap)
Skill:
Death by Plank hold
Every minute on the minute, add 10 seconds to the plank hold. Continue until failure to hold. Minute 1 hold for 10 seconds, and then rest for 50. Minute 2 hold for 20 seconds, rest for 40. Continue until you hold for all 60. If you are successful to this point, do not relax, hold for an addition minute.
Post results and experiences to comments
29:52
26:13 total including rest
Front squat before: 10@86%
Deadlift: 4@85%
29:19 including rest time
26:45
Switched to assault bike sprints after 600m run sprint, my ankle was not havin that hill. Shortened my rest time by 30 seconds too.