Descending Two-Tier Short Intervals

Warm-up

Twice:

  • 200 m run
  • 12 walking lunges
  • 6 burpees

Drills:

  • Banded fall in place
  • Cadence: 4 x 100 m
    • raise by 2 bpm every interval
    • no breaks!

Workout

  • 4 x 400 m
    • 90 second break after each
  • 4 x 200 m
    • 60 second break after each

Finisher

  • 4 rounds
    • 50 m sled drag
      • Pick a weight that lets you pull in POSE
    • 10 GHD sit-ups
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