Intervals
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"You can't outrun the cheeseburger"
-David Lee Roth
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Warm up B.
2x DOT Drill
8 pushups
10 situps
200 m run
x 3 rounds, not timed
Skill: Jump Rope 3 minutes
Workout: A.
Pushup Progression
30% of max 2 min on the minute every minute for 4 minutes then max reps in the final minute
Workout B.
30% of max 2 minute situps every minute on the minute for 4 minutes, then max reps for final minute
Workout C.
Run 1.5 miles
x 2
3 minutes rest between intervals. Run faster than your 5 mile pace.
Workout D.
Still Water
Post times, reps and/or loads to comments
