Not as Short Interval Pairs

Warm-Up 400 m run Twice: 20 Russian swings 10 KB RDLs Both hands on the single bell in front of you Only go as deep as you can maintain your back arch Drills Banded fall drill Single-leg pulls Workout 4 rounds (1:1 ⇒ work : rest) 300 m run 600 m run Finisher AMRAP 6: … Continue reading Not as Short Interval Pairs

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Long Interval Pairs

Warm-up Pull drills: Curbs (sides) 10 change of position into a quick run Cadence work: Twice 400 m 94/188 200 m 100/200 Workout Three rounds: 600 m 1:30 rest 1000 m 2:30 rest Mobility / Core back extensions couch stretch For those not competing this weekend...