Functional Interval Training Spring Week

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3 circuits, 2 rounds each Cycle through all your exercises before beginning at the top again Recovery day tomorrow, take ... Run 3 min Battle Rope row x 10 Versa Loop push-up w/around the world touches x 5 Seated slam ball press x 10 Run x 3min KB ... Burpee x 10 Strength band burpees x 9 Single leg burpee x 8 didn't film Burpee to slam x 7 Single leg burpee to slam x 6 didn't ... Run x 9min Fartlek (Run x 2min at comfortable aerobic effort, run x 1 ... Run x 9 min Fartlek (Run x 2min at comfortable aerobic effort, run x 1 min at appx mile race ... 4 rounds: Strength band backward lunge x 20 (10 each leg) Sandbag squat x 20 Lateral squat jump x 20 (10 each side) 15m ...

Run x 4min at comfortable aerobic effort Lying Pallof Press x 12 Battle Rope Row x 12 Push-up ... 3 rounds, 2 circuits Strength band backward lunge x 20 (10 each leg) ... 3 rounds Run x 5 min Pull Up ISO Hold (:30) Battle Rope Alternating ... 1 round, 4 circuits Run x 5min at comfortable aerobic effort Battle Rope ... 3 rounds, 2 circuits Strength band backward lunge x 20 (10 each leg) Sandbag clean x 10 Side ... 4 rounds: Run x 4min at comfortable aerobic effort Battle Rope Trunk Rotation Swing x 20 (10 ...