50 Double Unders (100 Singles), Samson Stretch 2 mins, 25 Fanny Wackers, 20M High Step
5 mins: pose technique discussion, and running technique.Â Practice getting your chest out in front of your hips, be light on your feet, landing on the balls of the feet and pulling up fast with the glutes doing the work.
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
You will need to carry a stopwatch, you can use the 400M route back and forth.Â Be accurate with your start/stop position.Â Meaning: if momentum carries you 10-20 meters at the end of the 20 second periods, get back to the place you were at the end of 20 seconds.