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Day 5- Friday

Baseline

5 min Roll lower body

2x
SL March
Inv Toe Touch
Lunge + Hamstring Stretch
Walking Toe Grabs
Walking Knee Grabs
High Knees
100m Run

Then,
800m Run


Work Capacity

3x
50m run/ walk back
Get progressively faster on each run


7x
50m sprint/ walk back
Rest as needed in order to keep intensity near 100% on each sprint.

4x
20 sec one arm/ one leg plank (or modify to one arm)
20 Hollow Body March (20 TOTAL- 10 per leg)


Durability

Roll, stretch and breathe

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