“You have to fight to reach your dream. You have to sacrifice and work hard for it.” -Lionel Messi
Warm-up
• 20 Star Jumps
Main set
• 100 meter sprint
• 2 minutes of burpees
• 800-meter run above lactic threshold*
• Recover 1-2 minutes
• 2 minutes of jumping rope (or rowing)
• 800-meter run above lactic threshold*
• Recover 1-2 minutes.
SPRINT: X1
SUPER: X2
BEAST: X3
*very hard intensity – close to maximal
Cool Down:
Stretch