Warm-Up
*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)
Watch the Standard Warm-Up Video Here
then
Week #4 Running Workout:
-Run 800m
2 minutes rest
-Run 800m
*6 minute time cap on both runs
Then:
EMOM 12 of:
- Min 1: 5 Power Cleans (105/155)
- Min 2: 12 Calorie row/Bike
