5 x 1km Intervals
1:1 Rest Ratio
(Record each time)
6km Run
6 x 50 Medball Slams + 400m run
(Timed)
10 Pull Ups
20 Push ups
400m Run
(8 times through)
8 x Pull Ups +
8 x Dips +
8 x Insteps +
8 x HSPU +
500m Run
(8 times through)
6km Fartlek Run
(1min Fast, 2mins Slow)
15km Spin Bike @ Medium Pace
4 x 1km Run
(2min rest between)
30 x 20/40’s
6 x Bench Press @ 100kg +
6 x Bent Over Row @ 100kg +
6 x Crunches @ 60kg +
6 x Box Jumps @ 40kg +
1km Run @ 12km/h
(5 times through)
