Wed Night 1930

Warm Up

Activation

6 minute Run        

Dynamic

3 X 30m reverse hurdle

3 X 30m karaoke (big knee on cross over)

2 X 20m low side steps (change sides every 5 steps)

Accelerations

2 x 10 Rollover Start

2 x 10 Walking Start:  Walk, hit mark and accelerate

2 x 10 Dancing Start:  With feet moving in place accelerate without false step

2 x 10 SideStep & Go:  Take two steps sideways then drive off back foot and accelerate the opposite direction

WorkOut

 Speed (95%) 

2 x 4 x 60m (Accel 10m; Maintain 50m)

1 minute between runs

5 minutes between sets 

Then. 

COOL DOWN

4 minute jog