Ascending Short Intervals

Warm-Up

Twice:

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

Drills:

  • Carioca
  • Wall drills
  • Curb drills

Workout

4 rounds:

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

Plenty of rest, run like they’re chasing you!

Finisher

AMRAP 6:

  • 6 goblet squats
  • 12 box jumps
  • 24 double-unders

 

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