Sunday 9.14.14


Sweet Quote:

“Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” – William Faulkner

WU: 400m,10min dynamic mobility w/Coach Dan!

BOF 3x 10 with forward lean
Stable arm 3x 50m
Carioca 3x50m increasing to 100%

Run: 4 x 9min R 3min
LII: 3 Repeats
LI: 3 x 6min R 3min

PWMOB: Full Body Rollout. Calves/Feet/Shins.

*Stop if you’re lose technique
*First running series stay with level I
*Keep intervals consistent (ideally within 100m)

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