A. FRONT SQUAT
- Set a clock and hit a triple every 2 min.
B. 7 min (with a partner if you’ve got one, otherwise 1:1 work:rest.)
- 100 ft down and back shuttle
- Alternate rounds with your partner
- Start at warm up pace, should be a sprint for last few min.
C. 10 min
- 30 sec Airdyne (hard sprint)
- 30 sec Plank hold