WARM UP
Coach Stretch
3 Min foam roll
Quads & Hip Flexors
Dynamic Stretches for Sprints
3 RDS x 10m per movement
Zombies Kicks
Butt Kicks
Toe Touches
100m jog
Skill / Strength
8 x 50m Sprint Interval
50m Run/Jog
50m Sprint
x8 sets for a total of 800m
example:
run/jog to the 100m marker
continue to SPRINT to the 200m marker
run/jog to the 300m marker
continue to SPRINT to the 400m marker
Repeat coming back (reverse order) and do it again
modification:
Bike Sprint intervals
:20s Sprint / :40s recovery pace
x8 Sets
(Sprint pace should be 100% effort)
WOD
FOR TIME
40-30-20-10
DUs
Sit Ups
Immediately into
10-20-30-40
DUs
HSPU
(scale: Push-ups)
TC: 16 MINS
Post WOD Accessory
100 Russian Twists