27/09 – Track and Field

WARM-UP

Hinshaw Warm Up (12-15 minutes)

WORKOUT PREP

2 sets:

100m Run (Build in pace)
10m Any Object Carry (build in weight)

WORKOUT – Track and Field

Freedom (RX’d)

For time:

1600m Run

*Time cap:  10 minutes

At the 12:00 Mark

50m sprint
50m Any Object Carry (32.5/22.5)
70m sprint
70m Any Object Carry (32.5/22.5)
100m sprint

*Time cap:  13 minutes

MAYHEM MINI-PUMP – Glutes and Core

3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

COOL DOWN/MOBILITY

4 x 5 Quad Foam Rolling (each leg)
1 Minute Forearm Smash
2 x 10 Shoulder Extension Bridges