Warm up
Coach’s Choice
Strength
4 sets of weighted hip ext
Or
4 sets of weighted glute bridge ups
Workout
25 min cap
Tabata Shoulder to Overhead 75/55
Rest 1 min
Tabata KB SDHP 70/53
Rest 1 min
Tabata DB Power Power Cleans 35s/25s
Rest 1 min
Tabata Jumping Lunges
Rest 1 min
Run 3 laps, bike 1 mile, row 750, or ski 650 m
T1: adjust as needed
T2: as written
T3: same as T2