07-07-11

tosh intervals

3 rounds:

200 m sprint

400 m sprint

600 m sprint

1:1 work to rest ratio, so rest the same amount of time it takes you to run each distance before starting the next distance. if you run 200 m in 35 seconds rest 35 seconds then start 400 m sprint etc.

then 10 rounds:

5 jumping squat 40 lb db in each hand

5 db hang power clean 40 lb

5 shoulder press 40 lb

60 single jump rope