Recommended Warm Up (15 Minutes):

Ankle Rolls

Calf Stretch

Leg Swings


400m Relaxed run working on breathing in through the nose for 3 strides and out through the mouth for 3 strides.


Running Drills (2 Strides each):

5 sec run in place into 50% effort Stride

Lean into 50% effort Stride

Lean into 75% effort Stride


6 x 400m Run

Rest 30 Seconds


*The focus today is pacing.  Each 400m to be faster than the one before it.  Work on finishing strong and pacing yourself.



Bench Press (20 Minutes)

3x Max Reps at 75% of 1RM

These 3 sets should all be at the same weight!


Bent Over Barbell Row


*Complete 1 set of 12 after each set of bench press.


Skill Work