Enhanced Interval Training

Here is to you that turned up! Your trophy… is your own sense of self worth.

Dynamic Warm-up
Then:
20 x Suspended Inverted Rows (Gymnastic Rings, TRX, Cross-core Warmachine, or your own DIY contractions) +
50m x Sprint +
10 x Plyometric Press-ups +
50m x Run Backwards
Continue for 20 minutes. Rest between your team mates performing the suspended rows.
Then:
20 x Low Walking Lunges (along a 100m track or football pitch) +
Sprint remainder of the length +
50m x Run +
25m x Bear Crawls +
25m x Crab Walks +
30 seconds rest
Continue for 20 minutes.
Then:
Cool down and Stretch