0-10 min: Run 1200 meters + Max Rounds of “Cindy” (5 pull up, 10 push up, 15 squats)
10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)
20-30 min: Run 1200 meters + Max Rep Burpee T2B
Notes: Goal is to hold 7 min 1200m or less for each interval. If you can’t, shorten the distance.
Each 10 min window starts off with the 1200 meter run. This should take you no more than 7 min so adjust to a shorter distance if needed. Goal is max reps or rounds of the movement afterward and when the clock rolls to the next 10 min segment go right into the run. This definitely has a bit of a pacing element to it but we also want to make sure you are pushing the work on the reps/rounds and trusting in that recovery for the run.
Thread the needle:
1-2min each side