Thursday

Pre Warm-Up

3 Rounds 

10m butt kick 

10m high knee 

10m side shuffle 

+

3 Rounds 

10m broad jumps 

10 lunges 

 

Warm-Up

Dynamic 

Running Prep 

 

#1 

Running! 

3 Rounds: 

1x100m SPRINT

1x300m Recovery Jog 

*Rest 1min after each round 

 

3 Rounds 

1x100m SPRINT

1x400m Recovery Jog

*Rest 1min after each round 

 

2 Rounds 

1x100m SPRINT

1x500m Recovery Jog

*Rest 1min after each round 

 

#2

MOBILITY! 

 

Cool Down 

1.) 5min row 

2.) Spend 5min rolling hamstrings and glutes 

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