A) Warm Up
Knee to Chest
3 Air Squats + Broad Jump
Toes to Bar Progressions
Every 3:00 for 7 Sets:
400 Meter Run
On the 0:00, athletes will run 400 meters and complete 10 Toes to Bar.
Whatever time they have remaining in the 3 minute window is their rest.
The next round will start on the 3:00, the 6:00, the 9:00, etc.
Score for todays workout is the slowest round.
For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.
*Scale to 200m if you can’t run 400m under 2 mins.