Recommended Warm Up (15 Minutes):

400m Run

Line Drills (get ready to run!)

400m Run



Deadlift (25 Minutes)



*Use the last 25-30 minutes of class to deadlift.  This is just strength work.  Take your time.  Hit a heavy set of 5 and a heavy set of 3 for the day.  The 10’s are just to warm up and to get some volume with.

Skill Work

For Time:

1 Mile Run Time Trial


*This is our new MOVEMENT OF THE MONTH!  Were going to get this one in while its still warm. This month will strictly be focused on running.  I figure people will either love it or hate it, but everybody NEEDS IT.  Put a good effort in.  Record your time.