Running:
6 x 50m; rest = walk back
Rest 1 min
6 x 100m; rest = jog back
Rest 2 min
Every :90 x 6 sets , run 200m
+
800m cool down
Weightlifting+
A1. Hang power clean x 5
A2. 3 sand bag over shoulder 150/100
A3. Triple bounding – 3 fwd bounding jumps
A4. 2 legless rope climb ; high as your have
Rest 2-3 min x 5 sets
Conditioning:
Emom x 24
Min 1- :50 of db burpees box step overs 70/50’s
Min 2: :40 of sled push / pull – 25’
- push down , pull back etc.
min 3: :30 rower sprint
Min 4: rest