Descending Short Interval Sets

Warm-Up

Twice:

  • 200 m run
  • 12 Russian KB swings
  • 10 Goblet Squats

Drills:

  • Carioca
  • Plate pulls into run
    • Front/Back/Side

Workout

3 rounds:

  • 400 m run
    • 90 second rest
  • 300 m run
    • 60 second rest
  • 200 m run
    • 30 second rest
  • 100 m run
    • 60 second rest

Cash Out

3 rounds:

  • 1 minute plank hold
  • 10 DB box step-ups (30/20) to 20″ box
  • 10 reverse-hyper

 

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