Simple Long Intervals (1k)

Warm-Up

  • 400 m run
  • 15 air squats
  • 14 alternating side-lunges
  • Dynamic mobility

Drills

  • Single leg pulls
  • Box/curb pulls
  • Soft jump lands

Workout

  • 4 x 1000 m run
    • rest 3 minutes between intervals

Finisher

Two 3-minute AMRAPs of:

  • 12 American KB Swings (53/35)
  • 12 Overhead lunges (30/20)
  • 36 Double-Unders

90 seconds between AMRAPs.

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