Monday
RE-CAP FRIDAYS SESSION ON MOBILITY/CORE STRENGTH
10 minutes
STRENGTH (Justa pgm - 3)
This week we add another 2.5/5kg.
Total weight now is 70% + 5 - 10kg
*Stay focused on technique, Fast up, Slow down.
WOD
1km at Moderate pace (20-30 seconds slower than your best 1 mile) - 3 minutes rest
1km at Easy to moderate pace (30-40 seconds slower than your best mile) - 3 minutes rest
1km at Moderate pace (20-30 seconds slower than your best 1 mile) - 3 Minutes rest
-Then-
4 - 100m Max effort sprints - 75 seconds rest between