200708

Warm-up
Warm-up
400m run

4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 jumping air squats
50 m run (increase acceleration each time)
30 secs of rest

Metcon Rx/Scaled/No Equipment
Metcon (Distance)
"Death By" – Shuttle Sprint : 10 m + 10 m / 1 min
Death By Shuttle Sprint

With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min

Continuing this for as long as you are able.

Cool Down
Warm-up
400m walk

Hamstring Stretch
Hold 1-2 mins per side.

Calves & Foam Rolling