On a 15-minute descending clock:
1 Sprint start*
:10 sec. rest (As needed- not to exceed 5)
Move as quickly and seamlessly as possible throughout- focus on efficiency, even when it comes to getting on and off the ground. When/ if pace slows, take the :10 sec. rest and start again strong.
5 minutes rest, then:
50 Ground-to-shoulder lifts
Rep scheme is 10 reps, 3 breaths x 5, or 25 reps, 10 breaths x 2. Select a weight that allows for challenging, uninterrupted sets in whatever path/ lift you choose.
Lift suggestions include:
*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!” explode to your feet, sprint approximately 20 yd., and today, immediately perform V-up and jumprope. Rest varies from 1-15 seconds between reps.