August 8th, 2018

WEDNESDAY

Fitness:

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

Competition:

“Speed work”
Good aerobic warmup + stretch calves/hamstrings
2 x 100 @ good warmup pace
rest as needed
+
6 x 400m
rest 1:1 (should not be able to talk)
+
Rest as needed before starting 200m sprints, then
3 x 200m
rest 1:1 (really push pace here)
+
10 min cool down/jog”