A. Coach will warm you up accordingly
5 sets with Increasing Effort for each set:
GHD Bk Ext – 15-20 reps
Ski 500m
30-45 Heavy Rope Skips in parking lot upstairs
200m Short course Run down Stairs
15-25 UNBROKEN Wall ball
*Rest 3 min b/t sets – take the stairs back up to the top