Warm-Up:

Agility/Mobility Drills to prepare for running. (GET WARM!)

Rehearsal after the Run intervals:
4 Rounds of: 5 KB Swings, 5 Goblet Squats, 5 Sit-Ups. Increase speed each round.

Strength/Skill:

Every 4:00 for 5 rounds

Run 500m

Track Fastest AND Slowest intervals.

(Athletes should get at LEAST :45 rest between intervals)

Workout:

AMRAP 8

25 Kettlebell Swings (should be done in no more than two sets)

20 Air Squats

15 Sit-Ups

At-Home Version: Same workout with Dumbbell Swings