Saturday October 30, 2021

“Make sure you’re spending enough high-quality time with the people you care about the most with the question, “If I were on my deathbed today, would I be happy with the amount of time I spent with this person?”” – Tim Urban

Partner Running Warm Up: 
6 Minutes:
Partner 1 performs 100 jog while Partner 2 performs a movement:

1) Alternating Single-Leg Toe Touches
2) Elbow-to-Instep Stretch
3) Hamstring Scoop Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

Skill Work:
3 x 100m Jog
5 x 100m Jog
200m at Mile Pace
400m at Mile Pace

For Time:
Run 1 Mile

Time: 8 Minutes
Loading: 1/5
Skill: 1/5
Volume: 3/5

Intermediate and Beginner:
Same as Rx

Limited Equipment: 
4000/3200m C2 Bike
4500/3800m Assault/Echo Bike
2000m Row
1600m Ski

Movement scaling options: 
Run: Distance, 15:00 Time Cap, Bike, Ski, Row

Cool down: 
50 Weighted GHD Hip Extensions
50 GHD Back Extensions
50 Banded Side Steps / Side

2 Sets:
30 Seconds Seated Straddle Stretch