Warmup: 5rds
mini leg blaster
10x swings
10m frankenstein walk
10m twisting lunges
10m knee pulls
Training:
1) 5 rds
300m shuttle every 2 minutes
2) 10 minutes amrap
5x scotty bob @ 35/20
10x box jumps
3) 6rds
12x plankwalkup
12x 1 arm situp
12x slasher
12x 1-leg deadlift
(6x each side then switch)
Comments:
Day 2 of work capacity. We'll be running every day during the cycle. We'll keep is less than 1mile so lots of sprints. Anerobic training gives you both aerobic and anerobic benefits. It doesn't work the other way around so to get the most of our time training we'll keep it short and at a higher intensity.
You still need to train some long distance to keep the body used to the impact.