WARM-UP (12 min.)
2 sets of:
50 high knees
10 high jumps
10 air squats
:30 kuit stretch /side
:30 leg swings / side
WORKOUT PREP (6 min.)
1 round of 800m easy pace just warming up.
Try to do a little sprint of 10s around every corner (or every 150m)
WORKOUT (20 min.)
For Time:
800m run / bike / row / ski
Rest 2:00
400m run / bike / row / ski
Rest 1:30
200m run / bike / row / ski
Rest 1:00
100m run
ACCESSORY (12 min.)
5 sets of:
8 double dumbbell front raises
8 double dumbbell shoulder presses
take as many rest as needed.