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:

Run 1200m/800m/400m/200m

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