Warm-Up
A) 3 Rounds:
10m Butt kickers
10m High Knees
10m Broad Jumps
10m Lunges
B) EMOM x 8:
Odd:
10 American Swings
Even:
10/8 Calorie Sprint
10 Box Step-Ups
10 Ball Slams
5 Toes-to-Bar
Workout
A.
800m Run
5-Minute Rest
B.
4x400m Run
Rest 2 Minutes between sets
C.
4x200m Run
Rest 2 Minutes between sets
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
The goal is to get outside and complete some running work. Work on pace for the repeats. To maintain the same time each round.