Warm-up: Joint Mobility/Dynamic
4 x 400 Meter Run or Row
*Rest 8 Minutes between Efforts, in that Rest Period complete the following:
100 Foot Handstand Walk
2-3 Rope Climbs
*Your intervals should be near a 92-95% effort across all sets trying to stay as consistent as possible. Do not max out the first, and then have your intervals get longer and longer as the training goes on.
*If you don’t have Handstand Walks, you may perform shoulder touches and/or a handstand hold. Your Rope climbs do not have to be legless, but attempting to accumulate them as such would be a good idea
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)