Short and Simple Intervals

Warm-up Two rounds: 12 lunges 100 m run 12 squats 100 m run Box/Plate pulls Dynamic warm-up, hip-openers, and wall-drills Workout 10 x 200 - 1 minute rest between intervals Finisher 3 rounds: 1 minute Around-the-World plank hold 25 Russian KB swings (70/53)  

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Wind ’em up – Short intervals

Warm-up Twice: 10 burpees 200 meter run Banded fall drill Partner or on the rig Jack-pull 10 pulls then run it out Workout 6 rounds: 100 m 30 second rest 400 m 90 second rest Finisher 3 rounds: 20 Russian KBS 15 sit-ups All-out sprints!  Don't jog or worry about the details, just GO.