Data
Warmup: 6 rounds
100 meter run
mini leg blaster
5x hip swivel
10x pushup
1) 10 rounds
100 meter sprint every minute
2) 5 rounds
20 seconds Lateral Burpee over log - as many reps as possible in 20 seconds
40 seconds rest
3) 4 rounds
5x Ankle to bar
5x Bird Dog e/s
15x unloaded russian twist e/s
60 second plank
Comments:
Lots of volume during stamina so we keep the work capacity light and fast. Iniitally we tried the lateral burpees with a tabata format but it was hard to get into the red in 10 seconds. We basically just doubled the work / rest time.