Warmup
3 Rounds x 15 yards per exercise:
Rapid fire high knees
Rapid fire butt kicks
Karaoke both ways
shuffle both ways
Workout Notes:
While you should be running “as fast as possible” think of pushing the pace to just faster than what your 5k max effort running pace would be.
Workout
1. 1 mile as fast as possible, 5 minute rest
2. ¾ mile as fast as possible, -4 minute rest-
3. ½ mile as fast as possible, 3 minute rest
4. ¼ mile as fast as possible
Accessory
5×16 Bent over sandbag row
Sandbag Clean 5×10
*Rest 1-2 min between sets
Cool Down
2 Min each
Seated hamstring stretch
Calf smash on foam roller, barbell or kettlebell
and then