Warm up

5’-10’ Free Flow

 

Dynamic Warm up before run

 

3 Rounds 

800m sprint

400m easy jog

**Every 800m should be within 2 seconds of each other

 

OPTIONAL ACCESSORY WORK(Highly Recommended)

 

3-4x8 each leg Bulgarian split squat

3-4x8 weighted barbell good mornings

3x 1’ plank 30” rest