Basic Long Intervals

Warm-up 400 m run 15 static lunges 15 air squats Drills: Double-pulls x 10 into run Cadence Work 2 minutes 94 / 188 2 x 1 minute 98 / 196 with 30 second rest Workout *4-6 x 800 m, rest 1 : 1 Record the number of rounds as well as your best and worst … Continue reading Basic Long Intervals

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Initial Benchmark Revisited

Time to see how far you've come.  Compare your time to January 13, 2016 858 Endurance Baseline Test: -For Time- 500m Row 40 Air Squats 30 Ab-Mat Sit-Ups 20 Push-Ups 10 Pull-Ups Time: -Rest 5:00- 800m Run Time: -Rest 2:00- 400m Run Time: -Rest 1:00- 200m Run Time: Rest a couple minutes then… Max Weighted … Continue reading Initial Benchmark Revisited