X 2-3
400 m build up
100 m walk
100’m slow jog
100 m fast jog
100 m fast run
1 round of Amrap
Dynamic stretch
Walking quad
Soldiers march
Hip cradle
Walking hamstring
Active Spider-Man
Extra time is rest 🙂
Min 0-8
1200 m run (hard)
Min 8-18
Amrap
10 push ups
5 squat thrusts
20 lunges
Min 20-28
1200 m run
Min 28-38
Amrap
10 push ups
5 squat thrusts
20 lunges
Min 40- finish
1200 m run
Lunges can be any way
In place
Forward, back
Jumping, walking
If can’t lunge do step up
Outside workout will be at Marlborough HS track at 330 pm today!