- INTERMEDIATE -Same as Rx'd
- BEGINNER -For time:1,200-m run1,600-m row1,200-m run
1 round:Each drill down 50-ft and back:High knee karaokeKnee to chestLunge with a pause and reach upLunge with a torso twistHigh kneesButt kickersJogRun, faster pace
Post-workout:Every 2:00 x 4 sets:5 box jumps- Increase the height of the box with each set.
1 set:200-m recovery walk2:00 foam roll quads
For time:1,600-m run200 unweighted step-ups (20 in)1,600-m run