Warm Up:
3 Rounds...
- 2:00 Row
- 10 Push Ups
- 10 Side Plank Hip Lifts
- 10 Good Mornings
Drills:
- Counting Drill
Sprints:
5 Rounds...
- 300m Sprints
- 1:00 Rest
Goal: Steady Negative Splits. The average split of each 300m piece should improve (decrease) by the same amount each sprint.
Workout:
1500m Row with Negative Splits
Goal: Add ~5 sec to the average splits from sprints to set a reasonable goal for this piece.