Sprint work:

Run Sprints

200m, rest 1:00

400m, rest 2:00

600m, rest 3:00

400m, rest 2:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

10 Pull-ups

20 meters Burpee Broad Jumps

30 Single Unders

 

For Score

 

…rest 5 minutes, then…

Partner up, complete as many rounds and reps as possible in 7 minutes, alternating exercises of:

28 Double Unders

10/8 Calories Biked

8 GHD Sit-ups

6 Burpees

4 Ring Dips

 

For Score

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

External Shoulder Rotation twist – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

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