Cascading Short Intervals


Dynamic warmup, hip-openers, and wall-drills

Two rounds:

  • 12 lunges
  • 100 m run
  • 12 squats
  • 100 m run

Don’t sprint them out, go for form, exaggerate the pulls and change of support


  • 4 x 300m run
    • At 858 MG, start at east end of building and go out to street and back!
  • 4 x 200m run
  • 4 x 100m run

30 second break between intervals.


AMRAP 6 minutes:

  • 20 mountain climbers
  • 10 dumbbell box step-ups (30#/20# to 24/20)
  • 20 abmat/butterfly sit-ups.


If you’re elsewhere but have a KB or something else heavy: sub goblet lunges for the box step-ups.


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