Main Set: Metcon
L3: 1:2 work to rest ratio
10 x 40yard Sprint (with 10-20 lb weight vest or hose pack)
L2: 1:3 work to rest ratio
6 x 40yard Sprint (with 10-20 lb weight vest or hose pack)
L1: 1:4 work to rest ratio
6 x 40yard Sprint
*work to rest ratio = work, in this case, is the time it takes you to complete each sprint. For rest, you multiply your work by the interval in your given level and rest that period of time and no more.
Train Hard!
Rayne
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