Warm up

Row 500 meters, stretch, jog – break a sweat. I don’t care if you fake rap battle – just get loose and your mind right.


  1. 2 rounds: 300m shuttle every 3:30  “Set cones 25m (82ft) apart.Run from cone to cone, touching the line at each turn around for 12 lengths or 6 laps = 300m total of running.We do this on as a density interval, usually starting every 3:30. Set a repeating countdown timer for  3 min 30 seconds.On “Go” complete a 300m shuttle as fast as possible. Faster you finish, the more rest you get before the next round.”
  2. 4 rounds:
    1. 400-meter strides (run hard, don’t all out sprint)
  3. 1 round:
    1. Max # Push ups, Sit ups, Pull ups, Lunges, Dips (take your time just complete the reps)