1. "VO2 Max Test"                                                
3 Rounds of:                                                                                      
8sets x 100m run (45sec rest each set and 3min rest b/t rounds)                                           
*The PACING for this workout should be fast at least 80-90% max effort. The goal is to target a tempo that is sustainable from round to round. The athletes time each set should be consistent at least 3-5sec difference only, try not to exceed to that numbers given.    

2. Isometric Core Cash Out:                                                    
Tabata of Ring Plank and MB Hollow Hold 10/6