Tuesday, Dec. 19th, 2017


A) Warm Up

200m Run

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
3 Air Squats + Broad Jump
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

B) Strength/Skill

Toes to Bar Progressions


Every 3:00 for 7 Sets:
400 Meter Run
10 Toes-to-Bar

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.