Today we get after a longer output but in simpler terms. This event was all about getting your body from point A to point B and that is what we will do too! Without water to navigate we will row or ski to finish the test! Pacing is very important, one thing to focus on is running form. Reminder to everyone that stride frequency to stay high and cadence to stay short (shorter strides) will help reduce sore shins as well as prevent your posterior from fatiguing too fast. Today is a day you can really lean in to the intensity and hopefully feel good tomorrow to back in and get after it, no hanging, squatting, hinging or pressing just good old locomotion.
400m Run easy
_________
10 straight leg kicks
10 walking quad stretch
10 lateral lunge
5 inch worm
__________
20 high knees
20 butt kicks
20 low skips
1 round
_________
100m row or ski
+
100m run
X 3
*focus on how you will attack tempo and pace for the workout to come.
RXConditioning:
3.5 Mile Run
1500m Row
Or
1200 Ski
For time.
40:00 time cap
Intermediate:
3.0 Mile Run
1000m Row
Or
750 Ski
For time.
40:00 Time cap
Baseline:
1 Mile Run
500m Row
Or
300 Ski
For time.
40:00 Time cap
3×1:00 plank (add load to body weight if possible)
Rest as needed.
