WARM-UP:
2 Rounds -
*20 x High Knee Run (R and L = 1)
*20 x Butt Kickers (R and L = 1)
*10 x Air Squat to Pop-Up Push-Up
SPEED WORK:
10 Rounds -
*100m Sprint every :40 sec. (whatever remains of your :40 = your rest b/w runs)
30 min. AMROIRAP by 10s (w/ Heavy Dumbbells):
*10-20-30-40, etc. x Stiff Leg Deadlift High Pull
*10-20-30-40, etc. x Hand-Release Push-Up
*10-20-30-40, etc. x Seated Shoulder Press
*10-20-30-40, etc. x Traveling Broad Jump (do on track, as start of your 400m run)
*400m Run (always 1 x 400m run)
~10 reps of ea. exercise, followed by a 400m Run in round 1
~20 reps of ea. exercise, followed by a 400m Run in round 2
~30 reps of ea. exercise, followed by a 400m Run in round 3
...keep going up by 10 reps at a time until time is called
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