Long Intervals, EMOM-style

Warm-up

2 rounds:

200 m run

8 alternating pistols

10 lunges

Carioca, power skips, butt-kickers, perfect lunges (2x each), inch-worms (3x)

Drills:

4 minutes of tempo work (minute each station):

  1. 90/180
  2. 92/184
  3. 94/188
  4. 96/192

Workout

6 rounds, every 4 minutes:

  • 800 m run

 

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