Monday

RE-CAP FRIDAYS SESSION ON MOBILITY/CORE STRENGTH

10 minutes

STRENGTH (Justa pgm - 3)

This week we add another 2.5/5kg.

Total weight now is 70% + 5 - 10kg

*Stay focused on technique, Fast up, Slow down.

WOD

1km at Moderate pace (20-30 seconds slower than your best 1 mile) - 3 minutes rest

1km at Easy to moderate pace (30-40 seconds slower than your best mile) - 3 minutes rest

1km at Moderate pace (20-30 seconds slower than your best 1 mile) - 3 Minutes rest

-Then-

4 - 100m Max effort sprints - 75 seconds rest between