Ascending Long Intervals

Warm-Up

  • 400 m run
  • carioca: keep arms out and parallel to line of travel!
  • Two rounds of:
    • 15 Russian KBS
    • 10 goblet lunges (second round: add a pause at bottom of lunge)

Drills:

  • Partner banded fall drill
  • Charlie’s Angels front and back
  • Oly-jacks

Workout

  • 600 m run
    • 2 minute rest
  • 800 m run
    • 3 minute rest
  • 1000 m run
    • 4 minute rest
  • 1200 m run

Score:  Keep track of your splits!

Core Work

Twice:

  • 1 minute plank
  • 12 alternating bird-dogs
  • 12 single-legged side plank

 

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