WORKOUT OF THE DAY:12.19.17
- Please note Thursday, December 21 Coach Jan will not be at the box. Please follow run as programmed.
- Warm up: 2x(50m) as fwd, bkwd, high knee, butt kick, 10 leg swings fwd and lateral, 10 air squats, hold last squat 30 sec, 10 reverse lunges, samson stretch.
- Run: (or Row) 8 x 200m with 100m recovery. Do not deviate more than 3-5 sec on each interval.
- Cool Down: 3 rounds of: 10 situps, 10 push ups, 1o back x, 10 air squats,10 light kbs, couch/hamstring stretch.