Session 1
Dynamic Warm-up
Then:
10 minute easy jog
Then:
15x Steps/Hill Sprints (88 steps at approx. 45 degree angle)
Then:
Cool down
or
10 minute easy Row
Then:
30 seconds Work – 30 seconds Rest
30x Row – work under 2 min/500 meter pace per interval
Then:
10 minute easy Row
Session 2
Dynamic Mobility Warm-up
Then:
5×5 Barbell Power Cleans
Then:
10 minutes Long Cycle KB Cleans
Each arm
Then:
Cool down