Friday
WORK CAPACITY


Warm Up: 3 Rounds of
10x KB Swings @ 16kg
120m Run
In Step Stretch

1) 5 Rounds of
800m Run (sprint)
1 minute rest

Rest 5 minutes

2) Perform one 120m run every minute for 10 minutes

3) 4 Rounds of
5x Standing Ab Wheel
10x Standing Russian Twists 10/10
Hamstring Hell
60 Sec Side Plank Hold (30/30)

Hit the 800m sprint hard!  You have a minute to rest after each run and you'll need it.  The 120m sprints aren't too bad, but you'll need to take them one sprint at a time.  As always, the core circuit is challenging, but cannot be discounted...these exercises are what is going to keep you healthy and reduce those nagging injuries.  Remember, No Shortcuts!