Mixed Long Interval Sets


  • 400 m run
  • 20 unbroken Russian KBS (heavy)
    • Hip-hinge, don’t squat these


  • Hops
    • Fall, don’t push!
  • Partner falls
  • Partner banded run


2 rounds

  • 800 m run
    • 3 minute rest
  • 1200 m run
    • 5 minute rest


On each side:

  • 1 minute plantar surface roll-out
    • with ball, gentle, let toes separate when you’re at the front
  • 1-2 minute calf roll-out
    • lower then upper
  • 1-2 minute hamstring work
    • start on proximal end and work towards your knee

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