Running Workout
2 x 2:00 @ mile Pace
w/2 minutes rest between each
4 x 1:30 @ 800 Pace
w/2;30 minutes rest between each
6 x 60 sec @ 400 Pace
w/ 3:min Rest between each
Warm up - crossover symmetry activation, couch stretch, pigeon stretch, spiderman stretch, 2 rounds of: 10 shoulder rolls + 15 air squats w/hip circle + 10 walking lunge steps + 0:20 sec HS Hold (Freestanding practice)
25 Bench Press @ BW
Then
AMRAP 7 minutes:
15/12 Calorie Bike Erg
50’ DB Front rack Walking Lunge 50/35#
50’ Handstand Walk (25’ Increments, 1 x obstacle)
*Rest 3 minutes
AMRAP 7 minutes:
15/12 Calorie Bike Erg
50’ DB Front rack Walking Lunge 50/35#
50’ Handstand Walk (25’ Increments, 1 x obstacle)
Then
25 Bench Press @body weight
Cash out
4 sets of:
25 GHD Sit Ups
12 L Sit Strict Pull Ups
*Rest 1-2 minutes after each set.