General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Row 250m

Rest 1:00

Row 500m

Rest 2:00

Row 750m

Rest 3:00

Row 750m

Rest 2:00

Row 500m

Rest 1:00

Row 250m

 

For total sprint time

(Sprint time = total time – 9:00 of rest)

 

Strength:

4-4-4-4 @ 80% 1RM

Front Squats

 

Specific warm-up:

7 @ 25%

6 @ 40%

5 @ 55%

5 @ 70%

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

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