Lift-and-Run, Short Intervals

Warm-up

2 rounds:

  • 200 m run
  • 20 Russian KB swings
  • 10 static lunges

Drills

  • Wall-drill
    • 10 changes of support
    • Lean and repeat
    • Run it out
  • Hops-into-Run

Workout

8 rounds (try to keep the run pace consistent):

  • 8 alternating single-leg KB deadlifts (53/44)
  • 300 m run
  • 1 minute rest

Finisher

4 rounds:

  • 12 GHD sit-ups
  • 10 GHD hip extensions
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