Every 4 minutes x 5 sets
3-5 Challenging Strict HSPU, scale up or down as needed
5-10 Pistol Squats
Scale pistol to a box, with non-working leg hanging straight down. If athlete cannot perform, then further to step ups.
Step Ups: https://www.youtube.com/watch?v=nrKKREjShwY
Work: Rest 2:1 (rest time is 1⁄2 of work time)
Athletes that run slower than 10:00/mile average pace, reduce distances to 800/600/400/200m
Back Squat 5-5-5-5