TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING
A) P&G 800m warm up jog as follows:
– 400m jog;
– 50m Shuffle each direction (100m tot)
– 50m Karaoke each direction (100m tot)
– 50m high skip
– 50m backpedal
– 100m stride outs (increasing speed, using longest perfect stride you can manage. Finish @ dead sprint)
B) 5 Rounds:
– 200m @ Gear 3
– 400m @ Gear 5
– 200m @ Gear 3
Rest 4:00.
Goal here is the 400m at Gear 5. This will be an acceleration from the 200m run for the 400m work, then will not be a total slow down for the final 200. No rest between reps, 4:00 rest between sets.