July 31, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

Three sets, increasing in intensity:
Single Unders or Double-Under Practice x 45 seconds
Run x 200m
Assault Bike x 10 calories

Then…

Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Rowing
800 Meter Run
50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.