Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Running Technique & Stamina Intervals
Complete for time versus a 15:00 time cap
Run 800m
Rest time to complete 800m Run
Run 400m
Rest time to complete 400m Run
Run 200m
Notes:
- Scale running distances to shorter or longer pieces as individually warranted.
- Rest time after each Run is 1:1 with the working time to complete that distance.
Post scores to comments.
“Route Reconnaissance”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Box Jumps (20/16”)
Push-ups
Dumbbell Hang Clean (2×35/20lbs)
Dumbbell Jerk (2×35/20lbs)
Notes:
- Scale weight & Box Jump height as needed.
- Rx+ may substitute 24/20” Box Jumps and increase the Dumbbell weight to 50/35lbs.
- Rx# (Octothorpe): 14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps per movement.
Post scores to comments.
