Wednesday May 20th
Warm-up:
Run/Bike/Row/Jump 2 minutes.
Mobility:
Pancake stretch – 1 minute per leg, Seated Forward Bend – 2 Minutes, Butterfly Hold – 2 minutes.
Specific Warm-up:
Line Drills
Part 2:
200m Run, 20 Situps, :60 seconds rest, 200m Run, 18 Situps, :50 second rest, 200m Run, 16 Situps, :40 seconds rest, 200m Run, 14 situps, :30 seconds rest, 200m Run, 12 situps, :20 seconds rest, 200m run, 10 situps, :10 seconds rest, 200m Run.
Scale:
Run should be 1 minute or less in 1st round, if longer scale back.
Notes:
Rest gets less and less each round so take advantage of the early rest so you can push at the end. Each round should be done as fast as possible, no pacing.
Cooldown:
Hamstring Stretch, Cobra Stretch.
Express:
Warm-up:
Run/Bike/Row/Jump 2 minutes.
Mobility:
Pancake Stretch – 1 minute. Seated Forward Bend – 1 minute, Butterfly Hold – 1 minute.
Specific Warm-up:
200m Run, 5 Situps, 5 Burpees.
Part 2:
200m Run, 20 Situps, :60 seconds rest, 200m Run, 18 Situps, :50 second rest, 200m Run, 16 Situps, :40 seconds rest, 200m Run, 14 situps, :30 seconds rest, 200m Run, 12 situps, :20 seconds rest, 200m run, 10 situps, :10 seconds rest, 200m Run.
Scale:
Run should be 1 minute or less in 1st round, if longer scale back.
Notes:
Rest gets less and less each round so take advantage of the early rest so you can push at the end. Each round should be done as fast as possible, no pacing.
Cooldown:
Hamstring Stretch, Cobra Stretch.
