Today we run on fresh legs. This often brings a different intensity and that is the goal. The optimal outcome today would be for us to start at a threshold pace and fight to hold it throughout. Some of your fastest paces should occur within the 3-6 rounds if you are really pushing your capacity. Consider scaling distances OR scaling overall volume. We would love to see a minimum of 1:00 rest per round.
Run 400m easy
____________
**Everything for 10 yards, followed by 10 yard jog**
High Knee Pull
Shin Up
High Knee Side Pull
Toe Walk
Heel Walk
Toe OUT Walk
Toe IN Walk
High Knee
Butt Kick
“A” Skip
“B” Skip
__________
Stationary’s
Front to back leg swings x 10 each
Side to side leg swings x 10 each
___________
Builders
2x 100m jog, run, sprint (sprint should happen at final 15 yards)
RXConditioning/ Intermediate/ Baseline:
Every 3:00 x 8
400m Run
Tabata Push Up
:20 on/:10 off x 8 rounds for max reps!
