Warm-Up:
400m run
30 Inchworms
WOD:
I. 5 Sets:
10 Weighted Barbell Lunges in Front Rack (5 steps each leg)
*Rest as needed
*Taken off of squat rack
II. Burpee Volume Ladder
Competitors:
Rest Day
Endurance:
Week 1
Long Interval: 3 x 800m, rest 2:00, hold splits within 3-5 seconds
Short Interval: 3 x (100m + 200m + 400m)
*Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc
Tempo/Time Trial: 10k TT