Warm up and Mobility
Every 3 minutes x 7 Sets
400m Run
12 T2B
Athletes Choice: Strength or Flexibility
Strength: 3 Sets
12 DB Bench Press (building)
12 Challenging Ring Rows
or
Flexibility
2 Sets
60 sec Foam Roll Calf – per side
60 sec Foam Roll Hamstrings – per side
1 Minute Split Progression – per side
30 sec Lat Foam Roll