Monday 05-07-18 S

Monday, May 7, 2018

Warm Up (start asap): 

Toe & Heal Walks 2 X GL  

Easy Skips 2 X GL 

Calve Stretch X 30 Secs Per 

Run X 125 M Run 
+

Grab Jump Rope...

+
Workout: 
45 Minute Running Clock: 

A. From 0:00 to 15:00 Mins (Aerobic Zones): 
3 Rounds of:
400 Meter Run @ Z2-Z3 
100 Double Unders/200 Single Unders   
- stretch in remaining time 
+
B. From 15:00 to 30:00 Mins (Skill): 
3 Rounds of:

400 M Row @ Z2-Z3 
10-15ft HS Walking/30 Sec HS Hold or Box HS Walk Drill 
- stretch/set up in remaining time     
+
C. From 30:00 to 45:00 Mins (Met-Con): 
3 Strict CTB Pull Ups (mod: banded or jumping ctb)  
5 Push Ups 
7 Strict HSPUs (mod: based on the athlete)     
9 Air Squats  
50 M Shuttle Sprint (storage bin/back)    
- despite this being scored, the goal is to move well 

Please reload

©2017 by Shoreline Athletics.