Long-Short Pairs

Warm-up

400 m jog then

Drills:

  • Start-and-stop hops
  • Curb drills
    • up x 5 / side, down x 5 / side
    • left, right (down and back)
  • Partner fall
    • practice speed change

Workout

4 rounds for time:

  • 800 m run
    • 3 minute rest
  • 200 m run
    • 1 minute rest

Finisher

4 rounds

  • 12 GHD sit-ups
  • 12 DB (35/25) box step-ups (20 inch box)
  • 1 minute couch stretch (change legs each round)

 

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