Parkour as a self-limiting interval generator...
Warm-Up: 3 Rounds
1:00 QM 10 Lunge with a twist , each side 10 Broad Jumps 5 Samson Stretch , each side Workout: This workout features what I call Parkour intervals. If the weather is currently too crappy to train outside, you can sub jump-rope or burpees for the appropriate times. Find an area anywhere from 20-50m long, with assorted obstacles. Start at one end of your path, and make a run through at about 50% max speed. Repeat going the other way. At each pass, ramp up the intensity until you are at around 90% speed, this is your workout pace. You will perform 10 intervals of 1:00 each with :30 seconds rest in-between. Try to vary your movements and paths as you progress, and make as many passes through your chosen envirnonment as needed to reach your time. Keep intensity as close to 100% as possible while still staying smooth and fluid.
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