Short Interval Ladders

Warm-Up

Twice:

  • 300 m run
  • 12 alternating side lunges
  • 12 Russian KB Swings

Drills

  • single leg pulls, down and back
  • side curb drill, 20 on each side

Workout

4 Rounds for Time (30 minute cap):

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

Finisher

4 rounds for time:

  • 10 alternating pistols 
  • 10 box jumps
  • 20 sit-ups 

 

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