Thursday.August 17.2017

Warm Up

500m Row (heels down) 

20m high knees

20m butt kicks 

20m side shuffle (each way) 

20m Frankenstein Walk 

20m Broad Jumps 

 

Back Squats-Week 8- 

60% x 5 

70% x 4 

80% x 3 

90% x 2 

95% x 1 

 

Run Sprints

4 x 200m (rest :30 sec between sets)

2 x 400m (1:1 work to rest ratio) 

Row Sprints

2 x 20/15 Calorie (Rest 2 mins) 

2 x 15/10 Calorie (rest 1 min)