300m Run
:20/:20 Pigeon Pose
-
2 Sets
5 Inchworm Push-Ups
10 Cossack Squats
:30 sec Row @ increasing Pace
Front Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 45-50% of 1RM Front Squat
*These will be performed from the Rack
Conditioning
Every 7 min x 4 Rounds:
600 m Run (controlled threshold)
20/15m Burpee Broad Jumps
20/15 Wall Balls
Rest remaining time
Level 1. 500m Run
(300m+200m)
This session builds your aerobic ceiling while forcing you to stay efficient under pressure.
Push.
But don't redline.
That's race intelligence.
