Simple Short Intervals (400m)

Warm-Up

  • 400 m run
  • 15 Russian KBS
  • 10 alternating goblet lunges

Drills

  • Lean/fall drills, in POSE
    • Make sure your position is stacked before you lean
  • POSE Jacks
  • Cadence, 2 minutes at a fast pace

Workout

  • 8 x 400 m run
    • rest 2 minutes between intervals

Finisher and Mobility work

5 rounds:

  • 8 hang-power cleans (115/85)
  • 8 toes-to-bar

Then:

  • Spend 5 – 10 minutes on your calves and ankles

 

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