0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-35:00 Cardio +Core
35:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Kneeling Hip Flexor Stretch
Calf Stretch
Straight Leg Marches
Specific Warm-up
1-2 Rounds
200m Run
10 Alt. V-ups
Cardio + Core
4 Rounds
3 minute time block
400m Run
Max Alt. V-ups
—1 minute rest between rounds—
SCORE: Max Alt. V-ups
FOCUS:
Push the pace on each run with the goal of 2:00 or less
Steady pace on the V-ups
WEATHER CONSIDERATIONS:
If it is too cold our bad weather then change to a 300yd shuttle
As big of zones as you can with your space
Auxiliary Strength:
Back Squats 5x2
Double DB Lunges 3x8 (4 each leg)
FOCUS:
We did 3 back squats and 12 lunges last week, try to increase the weight
FIT February Day 2
35 Burpees