Warm up: 10 leg swings fwd and lateral, 10 over under each way, 10 push up to T plank, 10 inch worm, 10 ankle rotations each way, samson stretch, calf stretch.
Run: 15 min AMRAP: Run 400m, 15 KBS, Run 200m, 10 burpee
Cool Down: 3x( 12 SLDL on Bosu, 12 Vups, 12 ab roll outs, 12 glute hip bridge) Couch/hamstring stretch
Warm up: 2x(4x50m) as fwd, bkwd, high knee, butt kick. 10 walking lunges with twist, 10 side to side lunges, 10 russian baby makers, 10 jump squats, samson/ calf stretch.
Run: 8 x 200m with an easy 50m walk or jog between each interval.
Cool Down: 3x(12 push up on Bosu, 12 Cook hip lift, 12 banded quadraped, banded side shuffle) couch/hamstring stretch.
Site By: Comporium Media Services