DSC_1778

10 min on the clock
Partner AB
:15 on
:15 off
:20 on
:20 off
:30 on
:30 off
:60 on
:60 off
Go up and down the ladder for 10 min. Look for a sustainable pace for each time.
+
2 min rest
+
10 min on the clock
Hip extensions x 10
Hollow rock x 10 or hollow hold x :20 sec
Side plank Right with hip raises x 10 or hold for :30 sec
Side plank Left with hip raises x 10 or hold for :30 sec
Scapular retraction x 10
Stationary lunges x 10
Bottom of squat hold :10 sec(hugging med ball)
+
2 min rest
+
10 min on the clock
Run 6 x 100 meters
rest :60 sec
Run 4 x 100 meters
rest :40 sec
Run 2 x 100 meters
rest :20 sec
Run 100 meters
Rest :10 sec
go back up the ladder till time is up. This is not a sprint. Anything more than a walk is considered a run.