Interval work

General Warm up

10 Min @ easy pace cardiovascular work

Then:

Take a few warm up sets, increasing speed each set

50 meter warm up sprint

4 sets

Rest 60-90 sec between sets

Then:

Rest 2 Min

Then:

100 Meter all out sprint

10 Sets

Rest 3 Min between sets

*You choose! you can Run, Ski or Row

Then:

50 Turkish Get Up

This should be done with 15 lb dumbbell

This is for recovery and mobility.

Then:

Cool Down 10 Min carido @ easy pace