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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.

 

 

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