Short and Simple, Yet Effective

Warm-up

  • 400 m run, power-skips, butt-kickers, carioca
  • 30-60 seconds of banded fall drill, work on changing “speeds”
  • 5 sets of 3 rapid pulls

Workout

8 x 300 m, 1 minute rest between intervals

Finisher

4 rounds:

  • 10 goblet squats
  • 20 sit-ups
  • 30 double-unders

 

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