12.20.17

Warm Up: Assault bike as long as needed to feel ready to run

Mobilize

A)

1000m jog (slower than mile pace. Designed to build volume not take away from next two intervals)

Rest 1 min

2 x 500m run Rest 1 min between

Rest 1 min

800m jog (same slower than mile pace. Designed to build volume not take away from next two intervals)

Rest 1 min

2 x 400m run Rest 1 min between

Rest 1 min

600m jog (same slower than mile pace. Designed to build volume not take away from next two intervals)

Rest 1 min

2 x 300m run Rest 1 min between

Total Run Distance: 4800m

B) Every :90 for 18 Minutes

1 Power Snatch to Overhead Squat

No foot movement between the two lifts

C) Class or weakness work

Tuesday, December 19th, 2017 at 10:05 pm / Competitive