Warm-up
Spend 4 minutes on any machine
At the top of every minute push the pace to a sprint for :10
Mobility
Quick group mobility
WOD
Every 3:00 for 30:00
15/12 cals AB
Intended stimulus – treat every interval as a sprint. Try to get each one done in :40 or less. Even more importantly, try to hold the pace for all 10.
Accessory Work
3 to 5 rounds
15 side delt raises
15 push-ups (add weight if possible)
15 GHD or weighted sit-ups
