2x100ft High Knees
2x100ft Butt Kickers
2x100ft Toy Soldiers
2x100ft Lateral Side Steps
Front Squat 5×3 @ 80%
Warm-up with 2-3 sets of 2-3 reps first
Rest will be the walk back to the starting line
Start slow and follow the progression
Rounds 1-3: Warm-up, 70%-80% effort
Rounds 4-7: Working sets, 85%-100% effort
Rounds 8-10: Cool down, 50%-60% effort
If the weather turns 10x150m Row 1:00min rest after each effort or one person resting one person working.
Philip, approving the run with 2 thumbs up!