Warm Up:
Running Drills
Movement Specific Warm up: 1 min rest after each
100m Run——-150m Row—————–200m Bike
200m Run——-250m Row—————-400m Bike
300m Run——-350m Row—————-600m Bike
Paces
SLOW
Sl-Mod
Mod
“Road Block” – Pick 1
Run
1600m Easy
600m Fast
1200m Moderate
400m Fast
800m Fast
-Rest 3 minutes btw all intervals
45min time cap
OR
Row
2000m Easy
750m Fast
1,500m Moderate
500m Fast
1000m Fast
-Rest 3 minutes btw all intervals
45min time cap
OR
Bike Erg
4000m Easy
1500m Fast
3000m Moderate
1000m Fast
2000m Fast
-Rest 3 minutes btw all intervals
45min time cap
Extras:
2:00/2:00 Achilles KB Smashing
1:00/1:00 Shin bone Saw on Foam roller
3×15 Reverse Hyper