Interval Weight Training (IWT)

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

2×5 Wall Squat

2×10 Air Squat

2×5 Goblet Sq @ 16 kg Kettlebell

2×20 Meter Single Arm Overhead Lunge @ 10 lb dumbbell

Then:

10 Deadlift @ 95 lbs.

2:00 Row @ 500 Meter (2:00/500 split)

2:00 Min Rest

3 Rounds

Then:

5 Min Intermission

Then:

10 Push Press @ 2×20 lbs

2:00 Min Row @500 Meter (2:00/500 split)

2:00 Min Rest

3 Rounds

Then:

Cool Down

10 Min Row @ <2:30/500 m Pace (2,000 m in 10 min)