M-1: 4 Sets for Quality:
10 Single Arm Z Press/side
10 Landmine Meadows Rows/side
0:30-1:00 Hollow Hold/Hollow Rock
Press, Row: Moderate weight, controlled reps.
Hollow: Goal is to perform full 1:00 hollow hold. To progress to this, start with performing hollow hold for 20-30 seconds and then hollow rock the remainder of the minute, gradually increasing.
M-2: Every 4:00 | 4 Rounds
6 HSPU 2" Def
1 Rope Climb
L2: 400m Run
Modified Rope Climb
8/8 Single Arm DB Push Press
:30 Max Rep Strict Banded Pull up/Ring Row
(1) 3x100m, building pace each set. Alternate w/partner or rest 1:1
(2) 8x200m slightly faster than mile pace/200m easy jog
100ms are just a warm-up, building up to pace for the 200s.
200s should be run slightly faster than 1-mile time trial pace (roughly 3-5% faster for those who want a specific target.) Athletes without a 1-mile time should run @ 8-9, a pace which is challenging but sustainable. The goal of this workout is to practice mile pace, NOT maximize speed on each interval.