Day#30 (Speed/ Skill)

Warm up

Pose technique #3

Pose running drills

-Stationary pulling

-Jump rope run

-Jump rope go!

-Pistol drill

-Partner blind running

Skill

Understanding objective of the workout

WOD

5x

400m repeats

400m time is your rest time

GoFit

Warm up

Glute and hip activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Pacing Warm Up #1

2x practice

30 seconds walk back

Shuttle runs

8x

1 minute: 10 seconds rest

Shuttle run

Skill

Sprinting maintaining RPM

WOD

4x

30:30

20:40

10:50

-Air bike

-Battle ropes