Sprints

2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then…

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Conditioning

“Kalsu”

On the minute complete:
Burpees – 5 Reps
135/95 lb Barbell Thrusters – Max Reps

The goal is to complete 100 Thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.