Warm Up:
1x:
30s Calf Raises
25ft Forward Walking Lunges + 25ft Reverse Walking Lunges
100m Jog
25ft Open the Gate + 25ft Close the Gate
100m Jog
2x:
20s Banded Monster walks forwards + 20s Banded Monster walks Reverse
20s Banded Sumo Good Mornings
20s Banded Pull Aparts
Specific Warm-Up:
Prep for Run:
2 x 100m Run (building pace)
1 x 100m Run (workout pace)
WOD:
4 Rounds For Time:
400-meter run
3:00 rest
Each run should be sub-2:00 and hard effort.
Modifications:
800/1,000-m C2 bike, 875/1,250-m Echo or Assault bike, 400/500-m row or ski
Shorten to 300m run or 400m jog for beginners
Post-Workout Skill Work:
6 rounds:
:40 side-plank hold
:20 rest
– Alternate sides each round.
Immediately followed by:
6 rounds:
:40 hollow rock
:20 rest