1. Strength:                                              
A. 3sets of 15m Weighted Sled Push 45/25 + 15m Shuttle Sprint                            
B. 3sets x 10reps GHD Sit-Ups                  
2. VO2 Max                                              
4 Rounds                                            
1min ON @ 80%max Effort followed by 2min easy jog recovery                            
*total time is 12min.                              
*this is a lactate stacking workout, the 2min rest is an easy jog not walk. The lactic acid will increase per round so pace your jog. Record total distance for the "1min ON"