Warm Up:

  • 500m Easy (2k + 15 Split)
    • 5 Cossack Squats (R + L)
    • 5 Stagger Stance Good Mornings (R + L)
  • 400m Moderate (2k + 5 Split)
    • 4 Russian Lunges (R + L)
    • 4 Spiderman Step with Reach (R +L)
  • 300m Powerful (2k Split)
    • 3 Cossack Squats (R + L)
    • 3 Stagger Stance Good Mornings (R + L)
  • 200m Sprint (sub 2k Split)
    • 2 Russian Lunges (R + L)
    • 2 Spiderman Steps with Reach (R + L)

Workout:

5 Rounds for Time

  • 250m Row
  • 20 Sit Ups
  • 20 Push Ups
  • 20 Walking Lunges