Have any questions about any of the exercises below? No worries, Check out full demonstration here
As a crew, see how many pull ups you can do in 5 min
rest 3 min
each FF hold an accumulated 4 min plank
rest 4 min
complete the list either on a treadmill or outside
1600m run (1 mile) rest 4 min
800m (1/2 mile) rest 3 min
400m rest 2 min
200m
- you can place a cone @100m and use for all runs (100m is 130 walking paces)
- perform as a tempo run and alternate every 200m
- for the 1600m, run 200m fast and job for the next 200m
- repeat cycle for all runs