Short Interval Time Domain (10 x 1.5)

Warm-Up

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

Drills

  • Banded falls
  • Charlie’s Angels
  • POSE-jacks

Workout

  • 10 Rounds of 90 seconds on, 60 seconds off

Finisher

AMRAP 6 minutes:

  • 12 KB Swings
  • 9 box jumps
  • 6 goblet lunges

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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