Warm up

5’ Jump Rope


3 RM weighted chin up


**5x8 for each or a max which ever comes first.

**If you are scaling these should be as challenging as you can make them.  Scales are meant to progress you and not used as a crutch so if we are slacking on scales it will be a while before you get to RX.

L1: Parnter assistance

L2: Ring rows

Dynamic warm before run



Sprint intervals

6x100m rest 3’

4x200m rest 2’

2x400m rest 1’

(I want all out sprinting!! There is no pacing here!!);

Group stretching after