Warmup : Endurace warmup
1 mile on the track
Running drills
Hip prehab and mobility work
light plyo
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
Fouls:20 burpees for each interval plus or minus 5 seconds of the fastest time
The concept is simple here. We are running a pretty baseline workout to see where everyone is. From here we start to make plans at what other kind of training people are going to be capable of
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