Intervals are fun right ?!

Intervals are fun right ?!

1.Warm up 

2. 

3 rounds for time 

5 burpee box jump over ( follow new standards) 

10 air squats 

20 double unders 

3. 

Rowing intervals 

500m x2

400x 2

300m x2

200m x 2

100m x 2

Athletes if completing as a individual rest is 1:1 

Ex 500m = 2 min / rest = 2 minutes

If completing as a team rest is while partner is working 

Athletes it is important to track your times ! 

4. Cool down / roll out 

Hamstring/ quads / lower back 


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