“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)