Prep (2 Minutes)
A.
- Glute Smash x 60 seconds
- Couch Stretch x 60 seconds
Core (5 Minutes)
Hollow Body Progression
B.
5 EMOM
- Tuck Pulse x 30 seconds
Strength (15 Minutes)
Squat Progression + Wall Ball Progression
C.
Every 90 seconds x 5 sets
- Assisted Bodyweight Squat x 30 seconds
- Bodyweight Squat x 30 seconds
Running Intervals (20 Minutes)
D.
Every 4 minutes x 5 sets
- Sprint x 60 seconds (Run if possible)
Goal distance during 60 second sprint :
Level One – 300 meters (.18)
Level Two – 250 meters (.15)
Level Three – 200 meters (.12)
You are going to have a full three minute rest, so run faster than you normally do. In order to be faster, we have to train faster. Break this up in your head…. 3 x 20 second efforts.
- 1st 20 seconds I’m going to go out strong
- 2nd 20 seconds is going to hurt, but I’m not going to give in
- Last 20 seconds I can see my goal, “come on, finish strong. “
Comment below how today went and any questions you may have about your workout.
