300, 200, 100 … Go!

Warm-up

400 meter run and hip-openers

Drill (lots today!):

  • Banded fall drills (both direction)
  • 10 Pose-jacks, sprint it out, twice
  • Cadence work
    • 2 minute slow (92/184)
    • 1 minute medium (95-96/190-192)
    • 1 minute fast (101/202)

Workout

Buy in: 30 burpees

4 rounds:

  • 300 meter run
    • 1 minute rest
  • 200 meter run
    • 30 second rest
  • 100 meter run
    • 15 second rest

Cash out: 30 burpees

Finisher: Active Recovery

  • 2000 meter row
    • low and slow
    • 2:30 – 3:00 / 500 m
    • focus on form and long pulls, NOT power
  • If you don’t have a rower… go for a bike ride or a long walk!

 

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