10′ Out and back run on Greenway
5′ of static stretching
Hill Runs
12 x 50m Sprints on 90 sec interval….long rest means you MUST push all out
2 x 400m on greenway as fast as possible w/ 3′ rest between
As many rounds as possible in 8 minutes
5 Burpees
10 KB Swings (24 / 16)
15 Pushups