Run : 5x 400 m, every 5 mins
Go every 5 mins: Run: 5x 400 m Each for time.
Intended Stimulus
✔ Think of this as “Murph” prep… on the cardio side of things.
✔ Each run effort in 2:30 or less.
✔ Between a 3:1 and 2:1 work to rest ratio.
✔ About 25:00 of total time.
Movement Scaling Options
Run | Distance, machine substitutions
Every 20 secs for 8 mins, alternating between:
Air Squat
* Rest 10 secs
Push-up
* Rest 10 secs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
– Squat to a ball/box is needed to insure proper depth and mechanics.
– Perform elevated Push-ups (box or bench) if needed, to execute great technique.
Stretching & Campfire
Accumulate:
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side
“There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.”
— Mister Rogers
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