Short and Medium Intervals

Warm-Up

400 m run

  • Twice:
    • 15 air squats
    • 10 alternating lunges
    • 2 inch-worms
  • Drills
    • Oly-jacks
    • curb drills (side-pulls only, both directions)

Workout

with equal work-rest:

  • 4 x 400 m
  • 3 x 600 m

Finisher

3 rounds

  • 8 burpees
  • 16 wallballs
  • 32 double-unders

 

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