Day 12- 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