Mixed-Length Time-Based Intervals

Warm-Up

  • 400 m run
  • 10 around the world lunges (5 each way)
  • wide-arm carioca down and back

Drills

  • wall pulls into run
  • partner banded fall

Workout

  • 3 Rounds of:
    • 3 minutes on
    • 2 minutes off
  • 6 Rounds of:
    • 60 seconds on
    • 30 seconds off

All Out Efforts!  Go as fast as proper running form will allow.

Finisher

AMRAP 7:

  • 6 burpee wall-balls (20 lb slamball)
  • 12 goblet lunges
  • 18 ball slams
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