Endurance 9.27.14


SQ: “Consistency requires discipline. Force yourself out the door.” – Bob Glover and Shelly-Lynn Florence Glover

MOB: Hips. Hamstrings. Calves. Ankles.

WU: 400m Run


Broken Tree Drill 2x 50m

Stable Arm Drill 3-Ways 2x

Single Leg Pulls 6-5-4 to 100%


6 x 9:00 @ R 3:00

*Perform at Marathon or Half Marathon Race Pace

*Consistent distance within 400m per split

LIII: 5 Repeats

LII: 4 Repeats

LI: 5-6 x 6:00 R 3:00

CD: 3 x 12-15 of: Pushups, Pullups, KB Swings, Situps. Rollout Calves/Hips/Hamstrings.

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