Long Interval Pairs

Warm-up

  • 400 m run
  • Carioca 50m down and back
  • Drills
    • Curb drills
    • Wall pulls

Workout

2 rounds for time:

  • 800 m
    • 3 minute rest
  • 1200 m
    • 5 minute rest

Finisher

3 rounds

  • 12 back extensions (bonus: use medball)
  • 14 medball lunges
  • 16 medball situps
  • 24 double-unders
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