free week - session 4.

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Capacity - sprint

Prep -

Bear-crawl - forwards

10m

+

Side-plank Isometric

20 / 20

x 2

Assault Bike

10 Cals

+

Shuttle run

30m

x 3

Jefferson Curl + Rotation - single-side

10 / 10 x 1

+

Hollow Hold

60 x 1

Work -

25m Low-handle Sled-push

+

200m Run

+

20 Burpees-over-line

25m Low-handle Sled-push

+

300m Run

+

30 V-ups

25m Low-handle Sled-push

+

400m Run

+

40 Air Squats

+

400m Run

+

25m Low-handle Sled-push