A.
5:00 Easy Assault Runner
B.
20 Reps of:
Banded Monster Walk (Fwd/Back)
Banded Monster Walk (Right/Left)
Side Hip Raises, per leg
Leg Swings (10 per leg, per way)
Mountain Climbers
Banded Hamstring
Plate Jumps
C.
Two Sets of:
500m Easy (800-900)
400m Fast (1200+)
400m Easy
300m Fast
300m Easy
200m Fast
200m Easy
100m Fast
100m Easy
Rest 4:00 between Sets
D.
20:00 Easy Bike Trainer
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C.
13:57
13:49
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