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.

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