GET WARM UP (10 Min)
4 Rounds
100m Run or Row
30 Single-Unders
30 Sec. Hollow Hold
Calf Stretch 60 sec. per side
MOVE STEADY (25 Min)
Every 5:00 for 25:00
400m Run or Row
60 Double-Unders or 90 Singles
20 Sit Ups
FOR COMPLETION (10 Min)
Stretching, Foam rolling, etc.
ATHLETE NOTE:
Typical with recharge days, athletes may treat this as a really tough high speed interval, OR casual active rest. All depending on how the individual feels.