Timed 1000m – ASSESSED
Isometric Holds – Immediately after last interval, shake up sprint across field and back. Rest :30-1 min.
-Pushup Hold + Hollow Body Hold (:20/:10 x 8, switching exercises every 1 min for 4 min)
-Dip Hold and Plank Hold (:30/:15 x 6, switching exercises every interval)
-Glute Bridge Hold/Squat Hold (:30/:15)
-Bulldog Hold/SLDL (switch legs every RND) (:30/:15)