Skill / Drill
15 – 20min Running drillls

WOD

These intervals are to be done at Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds.

For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.

Swim: 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Run: 10 x 30 seconds max effort, rest 2:00 between each rep

Row: 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

Mobility

>10min, Concentrate on hips for 5min. Remainder of time on athelete specific needs

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