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Jog 30’ and back x 3
High knees 30’ & back
Butt Kickers 30’ & back
Side shuffle 30’ & back
Spider-Man Lunge 30’
30 sec calf stretch in downward dog
3 Rounds of:
*After each interval, rest the same duration
it took you to run the last interval.
On paper, this one looks easy, but this will bite you in the rear quick! Your goal should be stay within 10-15 seconds of the last interval (ex, my first 200M I finish in 50 seconds. The next time I do the 200M run, I should finish no slower than 1:00-1:05). Easiest way to make sure you do an even work/rest ratio, have a running clock that you can see every time you start and stop. Ex. At “3,2, 1…Go!”, I hit my 200M run and finish at the :50 mark. I will start my 400M run at 1:40. I finish, I’ll look at the clock and do the quick math to figure how long it took me (say the clock says 3:50, meaning it took me 2:10 to finish the 400M run) and wait that amount of time before I begin my 600M run (in this example, I would begin the 600M run at the 6:00 mark).
Row -> 250/500/750M, respectively ->Cals on Assault Bike, 14/10,28/20, 42/30, respectively
Calf Stretch on rig/wall – 1 Min per side
Frog Stretch – 3 Min
Video courtesy of Strength Solutions. Demo of the Frog Stretch.