DATE

2022/10/18 DIENSTAG Lessonplan

3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest

TIMECAP: 15:00

DYNAMIC WARM-UP | 7:00
AMRAP 6:
max distance shuttle runs (50-ft)

SPECIFIC WARM-UP | 10:00
1 set:
100-m run
rest 1:00
100-m run
rest 1:00
50-m run
rest 1:00
50-m run

POST-WORKOUT: | 12:00
3 sets:
25 GHD sit-ups
15 banded side-steps (left)
15 banded side-steps (right)

GHD scaling:
Advanced: 15 weighted GHD sit-ups (14/20)
Intermediate: 15 rep -25 reps
Beginner: Halfway down

COOLDOWN STRETCH | 6:00
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves