“Burn baby feel that quick burn lol”
This is in contrast to the endurance workout keep a high intensity and feel the movements but pacing shouldn’t be a huge concern. Feel the Machine Gun Funk rhythm and just attack it like Biggie attacks the track lol.
Now for some fun weight training, so say your on a twice a week squat plan and are wanting to weight train on top of that but want more fun versus slow boring workout. Wells here a program I came up with for that reason.
2K Row have fun challenge yourself for the first 500 meters try to get a sub 2 minute time.
Dead Lift 10 reps at 40% Rx -9 reps at 50% Rx -8 reps at 60% Rx -7 reps at 80% Rx -6 reps 85% Rx at -5 reps at 90% Rx or do below Hang Snatch Pulls at the same prescription for the nut ones out there.
Pull Ups 10-9-8-7-6-5-4
Wall Ball throws 21-14-9
Wash and Repeat if you feel like it.
-Stay Chill Family and Folks