Warm up

3:00 banded glute activation
Then
20 Spiderman Lunges
200m Run
20 DB Snatch
200m Run
20 Goblet Lunges

Strength
2 sets of 9 front squats
Start at 60-65 percent for your first set
Last set should be as heavy as possible.
This strength session will be a total of 5 or 6 sets. This is how this works.
Do your first set of 9 at 60 to 65 percent then do a few sets of 3-5 reps as you build up in weight. Then go for one more big set of 9 as heavy as possible.

For Time
Run 200m
15 Devil’s Press 10s-40s
Run 200m
12 Devil’s Press 10s-40s
Run 200m
9 Devil’s Press 10s-40s
Run 200m
6 Devil’s Press 10s-40s
Run 200m
3 Devil’s Press 10s-40s
Run 200m

Check out the devil press video here!

Feel: Cardio

Pacing: Sustain/Reach

Target Score: 8-14 Minutes

Firebreather Score: Sub-7 Minutes

Scaling

• DBs: Need to be heavy enough to challenge your athletes but not so heavy that the weight causes them to stand around. DB weight should be intentionally lighter than the usual 50s/35s. Remember the stimulus: Cardio, which means the DBs can’t be so heavy that athletes are slowed down due to purely muscular overload. Consider this: if an athlete uses 10/5lb DBs and went AS FAST AS POSSIBLE, they’d get a killer workout.
• Run: Should not exceed :75 at any point, but the vast majority of your athletes should be able to run the prescribed distance.