I'm going to start listing both workouts.
Workout 1:
8 x 400m Intervals, goal time 1:10, 1:2 work-rest.
Warmup & Cooldown are on you (1.5 mi each way, 7:30 pace)
Workout 2:
Core Warmup 3x (45#, 75#, 105#)
3x:
10 Overhead Squat @ 135#
10 Box Jump @ 36"
10 GHD Situps
4x:
10 Push Press @ 155#
10 RDL @ 155# (5 ea)
5 GHD Situps
20x Tampa Complex @ 135#
Notes:
Tampa Complex consists of a deadlift, a hang clean, a front squat, a front lunge with each leg, and a push press. Do not set the bar down until after push press is complete. Movement starts and ends with the bar on the floor.
Also, if you want to know what the Core Warmup consists of, just check back a few workouts.
Workout 1:
8 x 400m Intervals, goal time 1:10, 1:2 work-rest.
Warmup & Cooldown are on you (1.5 mi each way, 7:30 pace)
Workout 2:
Core Warmup 3x (45#, 75#, 105#)
3x:
10 Overhead Squat @ 135#
10 Box Jump @ 36"
10 GHD Situps
4x:
10 Push Press @ 155#
10 RDL @ 155# (5 ea)
5 GHD Situps
20x Tampa Complex @ 135#
Notes:
Tampa Complex consists of a deadlift, a hang clean, a front squat, a front lunge with each leg, and a push press. Do not set the bar down until after push press is complete. Movement starts and ends with the bar on the floor.
Also, if you want to know what the Core Warmup consists of, just check back a few workouts.
