Warm-up

• 1:00 Easy Run
• 10 Leg Swings (each side)
• 1:00 Easy Run
• 10 Burpees

–then–

• 4x50m Strides *Rest as needed, pick up the pace on the strides.
• -Calf Stretch (0:45/side)
• -Hamstring Stretch(0:45/side)

METCON

• Each for distance:
  • Run, 10 mins
  • Run, 9 mins
  • Run, 8 mins
    • Rest 2 mins between efforts.

Run the first one easy and try to then run the same distance you ran in 10 minutes but in 9 and 8 minutes respectively. Goal is to learn how to pace and be aware of effort for each one of the intervals. If you can’t run do the same minutes on a rower.