Monday 6-4-18

WARM UP
5 minute( 2 X)
100 m run
Leg swings
High knees
Butt kickers
Side shuffle
Cariocas

 

Then
4 x 50 m strides walk back 50 m
Time this so you have an idea of your pace, this is you against you not anyone else.
1.5 mile run TEMPO (Something you can maintain throughout)
*Rest 5 minutes
Then
WOD
4 Rounds
50 double unders
400m Run
*Rest 1 minute after each set!
*Just some conditioning here!

if you can’t run modify to what you can do

Post WOD
CORE
20 GHD OR weighted SitUps
20 weighted Russian twist
1 min plank
1 min rest

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