A. WARM UP (general)
1. Cardio – slow pace 5min (run, row, bike)
A.2 Mobility

B. WARM UP (specific)

Toes out walk, Toes in walk,Walk on heels,Walk on toes,Walk on outside of foot
Knee to chest, Bearl Crawl, Broad Jump, Frog Jump

C. Workout.

6-8 Rounds”

100 m , speed: AFAP – (max. 20-21 km/h)  , incline 6

60 s row 2:10-2:20/ ave 500 m for man 2:00-2:10/ ave 500 m

200 m , speed: AFAP – (max. 20-21 km/h)  , incline 4

90 s row 2:10-2:20/ ave 500 m for man 2:00-2:10/ ave 500 m

300 m , speed: AFAP – (max. 20-21 km/h)  , incline 2

120 s row 2:10-2:20/ ave 500 m for man 2:00-2:10/ ave 500 m

Run fast #3