Sprints

Workout -1

For Time

  • Run a 5k

Workout-2

4 Rounds For Time

  • 3 Tempo Ring Push-ups (3sec/2sec)
  • 3 Ring Push-ups
  • :30 Ring Plank
  • 2 x 30m Sprints

Workout-3

  • 3 Tempo Ring Rows (3sec/2sec)
  • 3 Ring Rows
  • :30 Ring Row Hold
  • 2 x 30m Sprints

Workout-4

20 Rounds

  • Hill Sprints (up and down)
  • 10 Burpees every 5th round

Workout -1

For Time

  • Run a 5k

Workout-2

4 Rounds For Time

  • 3 Tempo Ring Push-ups (3sec/2sec)
  • 3 Ring Push-ups
  • :30 Ring Plank
  • 2 x 30m Sprints

Workout-3

  • 3 Tempo Ring Rows (3sec/2sec)
  • 3 Ring Rows
  • :30 Ring Row Hold
  • 2 x 30m Sprints

Workout-4

  • 20ea. 1 Arm Band Lat Pulls
  • 10 Box Step-ups (24″)