Warmup:

Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’ and back

Calf stretch in Downward Dog – 30 sec per side

WOD:

4 Rounds for Total Time:

200M Run

-30-sec rest

400M Run

-1 Min Rest

800M Run

-2 Min Rest

Video courtesy of WOD Prep.

Well, the weather is getting better, sun is shining earlier, the skies are clear.  Time to get some running in!  Plus, with “Murph” coming up in less than 2 months, want some good prep work in!  Today we focus on the running aspect of “Murph” so if you want to wear a vest, feel free.  We are looking for a 2:1 work/rest ratio in this one.  Keep a good pace and use the rest time to get your heart rate back down and be ready for the next piece in the set!  Can you finish in under 35 Min?

Scaling Options:

Run -> 15/30/60 Cal Echo Bike, respectively -> 250/500/1000M Row (if no Echo Bike is available) (ELITE: Wear vest)

Cool Down:

Pigeon Pose – 1 Min per side

Couch Stretch – 1 Min per side

Calf Stretch on rig – 1 Min per side