Thursday, August 8th 2024

WARM UP

:90 Machine then,

Banded Stretching

-3 Way Hamstring

-Side Lying Quad Pull

then,

In 25′

Knee Tucks

Tin Soldiers

Walking Lunges

Shoo the Chickens

Lateral Lunge

Skips For Height

High Knees

Butt Kicks

10/10 Leg Swings

into

100m Out and Back Sprint

SWEAT DAY!!!

4 Rounds

4:00 On/2:00 Off

-Max Cal Row/Ski/Air Runner

*choose a machine and push. To long of a duration to sprint, but short enough where you need to push the pace.

*score is total Cals over the 4 rounds

rest 3 Minutes

“Hill Sprints”

8 Sets

100m Run

*walk back recovery

*goal here is to run faster than you normally do. Open up the stride. Be smart however, these shouldn’t be 100% sprint.

*score on board is just cals on the first part, run isn’t scored