Short Interval Time Domain (12 x 1)


  • 400 m run
  • 10 jumping lunges
  • 25 m monster walks / squat shuffle
    • Stay part way down and keep glutes active!
    • Down and back


  • Banded falls
  • Two rounds, with a 1 minute break:
    • 50 m ladder sprint, 10 m increments
    • Pose practice: forward run out, backward run to return


  • 12 Rounds of 1 Min on, 30 seconds off


AMRAP 6 minutes:

  • 8 goblet lunges
  • 10 box jumps
  • 12 KB Swings

Use the same KB for lunges and swings, scale weight to allow you to cycle quickly without sacrificing your midline stability.



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