Aerobic Base

S w/u

-

Banded partner 15m sprints +

box jump series

10-16-20-24-30” boxes

3-4 rounds, 1min rest between

-

10 min airdyne test training

85% of goal pace (goal is 115%

/ 100% bodyweight in 10 mins)

(i.e. 210 cal goal, 85%=180)

10 mins = 180 cals

-

2k row @ moderate pace