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Warm up: 4 sets

5/5 Single arm press

10 alt leg v-ups

10 alternating leg raises From straight arm plank

Run 200 m

Every 2 min x 14 min

Split jerk

Early sets do up to 3 reps

To help build strong

Movement patterns and to

Help build confidence in

Heavier lifts which should

Be singles.

Run 400 m

:30 goblet lunge hold right

Run 400 m

:30 goblet lunge hold left

Run 400 m

30 R arm db push press

Run 400 m

30 L arm db push press

Run 400 m

T1: modify movements or

Rep scheme as necessary

T2: 50/35

T3: 53/35 kb