“Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing your were running.” – Sarah Condor
MOB: Hips. Hamstrings. Tspine. Calves. Ankles.
WU: 400m Run
Ball of Foot Hops 3x with lean 25m
Stable Arm Drill 3-Ways 2x 50m
Carioca 3x 50m to 100%
Run: 5 x 9min R 3min
LIII: 4 Repeats
LII: 3 Repeats
LI: 4 – 5 x 6min R 3min
CD: “CFE Recovery”. Low Body Rollout.
3×15: KB Swings, Pushups. Situps, Supermans *Go to mild fatigue.