Warm up and Mobility
Conditioning:
2 Sets
800m Run (easy/moderate)
Rest 1 min
400m Run (moderate)
Rest 1 min
200m Run (Sprint)
*Rest 3 min btwn sets*
Athletes Choice: Strength or Flexibility
Midline Strength: 2 Sets
1 Minute Hollow Hold
50 Flutterkicks
1 Minute Side Plank – per side
25 Glute Bridges
1 Minute Plank Hold
or
Flexibility
2 Sets
60 sec Foam Roll Calf – per side
60 sec Foam Roll Hamstrings – per side
60 sec Split Progression – per side
30 sec Lat Foam Roll