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 Runs or Rows should be near a 92-95% effort across all sets trying to stay consistent between intervals. Do not max out the first and then have your intervals get longer and longer.
*If you don’t have HandStand Walks you may perform plank shoulder touches and/or a handstand hold. Your Rope climbs can be legless if you like.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)