Set timer to 24 rounds of 30/10 with every other drill being a sprint down the mat from end to end.
1-ELEVATED REAR LEG LUNGE (LEFT)-begin with left foot on the floor and right foot rested on tire behind you. Lunges!
2-SPRINT-as many passes as you can at 90% output during 30 sec work period
3-ELEVATED REAR LEG LUNGE (RIGHT)-begin with right foot on the floor and left foot rested on tire behind you. Lunges!
4-SPRINT- as many passes as you can at 90% output during 30 sec work period
5-CROSSOVER BURPEE-cross one leg over the other to perform a single leg pushup at the bottom of the burpee. Alternate sides
6-SPRINT- as many passes as you can at 90% output during 30 sec work period
7-SANDBAG CURL-select appropriate weight but push it
8-SPRINT- as many passes as you can at 90% output during 30 sec work period
9-TIRE STEP UPS-step up on the tire making lead leg do the work. Alternate sides
10-SPRINT- as many passes as you can at 90% output during 30 sec work period
11-SANDBAG SQUAT-select appropriate weight but push it
12-SPRINT- as many passes as you can at 90% output during 30 sec work period