Long Intervals EMOM-style

Warm-up

400 m run then,

2 rounds:

  • 10 squats
  • 10 lunges
  • 5 burpees

Dynamic mobility then…

Drills

  • Curb drills: sides and back
  • Single leg pulls

Workout

  • 5 x 800 m run

This is paced as follows:

Every 6 minutes, run 800 m, then rest the remainder of the time until the next one starts.

Finisher

3 rounds:

  • 20 abmat sit-ups
  • 10 super-mans
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