Cardiovascular

 

General Warm Up:

10 Min @ >2:30/500 meter split pace (2k in 10 min)

Then:

100 Meters sprint

60 Seconds Rest

During 60 Seconds Rest complete 15 Kettlebell Swings @ 16-24 kg.

10 Rounds

Then:

100 Meters Sprint (choose different machine if possible, if you were rowing, jump on skierg or run)

60 Seconds Rest

During 60 Seconds Rest complete 15 Goblet Squats @ 16-24 kg.

Then:

Cool Down 10 Min @ easy pace