THURSDAY 5-10-18

WARM UP 2-3X
100 m run
25 m EACH
Buttkickers
High knees
Side shuffle L/R
Carioca L/R

 

Running Workout

5 Minute Warm up
4 x 50m Strides
(Walk the 50 back)

WOD
2 Rounds of
500m
90 seconds rest
500m
90 seconds Rest
300m
60 seconds rest
300m
60 seconds rest
100m
*4 Minutes rest between rounds. For your first round, make the first 100m of each 500 and 300m interval Hard, then settle into your pace for the set! For the second round, make the last 100m of each interval Hard! Your 500 pace should be around mile pace and your 300m should be around 800m pace and 100’s just run hard!

CORE POST WOD 3X
25 GHD SIT UPS
25 HIP GLUTE BRIDGE
REST AS NEEDED BETWEEN rounds

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