Warm Up:
Running Drills
Movement Specific Warm up: 1 min rest after each Paces
“Shazzan”
Option 1:
200m Run –
1 min Rest
X4
400m Run
2 min Rest
X3
800m Run
3 min Rest
X2
Goal is to Beat Previous times!
Option 2:
500m Bike Erg
1 min Rest
X4
1000m Bike Erg
2 min Rest
X3
2500m Bike Erg
3 min Rest
X2
Option 3:
250m Row
1 min Rest
X4
500m Row
2 min Rest
X3
1000m Row
3 min Rest
X2
Extras:
2:00/2:00 Achilles KB Smashing
1:00/1:00 Shin bone Saw on Foam roller
3min Steel Roller on thighs
3×15 Reverse Hyper