4 x 4 Intervals


  • 3 minutes of cadence work
  • Fall and pull drill, 50 m of the following
    • Alternate between 3 stationary pulls and 3 falling pulls
    • Do it again with 5 of each per cycle


4 Rounds of:

  • 4 Minutes on, 3 Minutes off
    • Same distance or further every round!
    • Foul if you lose distance per round.

Foul or Mobility

Within 2 minutes of finishing the last round of the run, do the following…

If you lost distance per round your finisher is:

  • Max burpees in 2 minutes

If you kept it consistent or improved:

2 rounds:

  • 12 GHD situps
  • 1 minute of banded hamstring mobility



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