A.
Warm Up:
Jog x 400 Meters
Followed by…
Three sets of:
Good mornings x 20 repetitions
Air Squats x 20 repetitions
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
B.
Running Mechanics Drills
Two sets of:
Foot Drag
Falling Into Wall Drill
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Followed by…
20 second sprint
Rest 40 seconds
30 second sprint
Rest 30 seconds
40 second sprint
Rest 20 seconds
C.
One set of:
500 Meter Run
Rest 45 seconds
1000 Meter Run
Rest 90 seconds
1500 Meter Run
D.
Cool Down
2 Minute Jog
10 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders)
A. Done
B. Done
C. 500m 2:09.97
1000m 4:34.15
1500m 7:54.62
D. Done
A. Air Assault: 25 cal at 72 rpm, 50 cal at 69 rpm, 100 cal at 65 rpm
B. Bench Press: 185 x 10, 225 x 6, 245 x 4, 265 x 2 emom6
C. Hang Power Cleans x 3 x 5 at 185 for efficiency and ease of effort
Getting that pump on!
And did you do 175 cals on the bike??
Travels the past 2 days had me looking forward to an AM swim and a PM run.
Yea Thursdays.
Cardio sucks, right? 🙂
Subbed AB for run
400m Run= 25 cals: Time: 1:25__ Dis: .6__Avg Rpm: 68
1000m Run=50 cals: Time: 2:45__Dis: 1.2__Avg Rpm: 67
1500m Run=100 cals: Time: 6:09__Dis: 2.5__Avg Rpm: 65