– MONOSTRUCTURAL INTERVALS –
(Run, Bike)
 
8 x 100 Meter Run @ Sprint Pace
*Rest 1:00 in between sets.
*We will do these outside.
*From corner to GNC = 100 meters.
 
– WORKOUT OF THE DAY –
Herowod:
 
“Mr Joshua”
5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts
 
RX:165/250
*25 min cap*
 
*Modify as needed
Coaches Notes: This is a long effort, where aim is to move entire time.Aim your scaling so you can complete run in roughly 2:30 or less at a recovery pace. The weight on the deadlifts should be something you could cycle with at most two breaks per round with very little rest.