August 15th, 2018

WEDNESDAY

Fitness:

“12 min AMRAP @ 80%
10 WB
250m row
10 KBS
rest 4 min
12 min AMRAP@ 80%
10 DB FS
20 DU
10 Burpee Over DB’s
+
3 sets
10 Z Press
10 SA KB Row”

Competition:

“Warmup
2 x 400m run @ 75-80%- Just get lungs and body primed and
ready.
+
30 min run- Get a split for the first mile- The goal is to PR your mile, then get into
a relaxed pace for the remainder of the 30 min
**Should not be able to talk at either pace**
Focus on breathing cadence, upright body, relaxed hands, and
good technique. Good technique means striking with the forefoot
and pulling the legs up with the hamstrings
+
4 x 200m run @ 85-90%
rest 60 sec”