Running Intervals for Time (28 min TC)
***Intended Stimulus ***
Don’t pace the runs, run each distance as hard as you would in a workout.
Stay consistent with the pacing with all distances.
Back Squats should be heavy!
Technique over Ego lifting!
Rx: 1:00 rest between distances x 2 set
200m Run
400m Run
800m Run
100m Run
Scaled: 1:00 rest between distances x 2 set
200m Run / Row
300m Run / Row
600m Run / Row
100m Run / Row
Strength Heavy Back Squat x 5 sets
Rx: Every 3 mins complete: 10 Back Squats @ 70% 1 rm
Scaled: Every 3 mins complete: 10 Back Squats @ 50 - 70% 1 rm
Cool Down: 2 sets :30 sec Scorpion Stretch :30 Pigeon Stretch
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