Warm-Up:
2 Rounds:
:30 Over/under arm swings
3 x Upward /down dog
10 Kip swings with hips
10 Sit-ups
5 Burpees

Choose ONE of the following Sports…

• Run: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or form deteriorates
• Row: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or form deteriorates
• Ruck: 1000m Repeats, Rest/Walk/Run 600m easy, perform until pace or form deteriorates

*Recommended range 3 – 6

*Perform sets based off pace, mechanics and goals

Recovery:
Quads, Hips and Hamstrings