MOB: Calves. Hamstrings. Hips. T-spine.
WU: 10 BB back squats. 400m run.
REVIEW: Back Squat. Run Technique.
S: Back Squat. WU sets: 2×5. Work Sets. 10-10-10.
C: 4x400m run. Rest 2 minutes between efforts.
Post all 4 split times to board.
PURPOSE: To run extremely hard with a 90% or higher intensity rate.
LIII: Rest 3 minutes between efforts.
LII: If you cannot hold a 2:00 or less per 400m run pace, perform 200m runs. 2 minute rest between efforts.
LI: If you cannot hold a 2:00 or less per 400m run pace, perform 200m run/walks. 3 minute rest between efforts.
PWMOB: Stretch Hamstrings. Pigeon Pose. Hip flexors on wall. Lax ball in Glutes. Stretch Calves.
Advanced: Rest 1:1
Endurance: Rest 1:1
The Mar: Watch your favorite movie with Jim