Warmup
2 Rounds
20m Jog to backpedal
20m High knees
20m Heel to hamstring (butt) kicks
2x20m Carioca (facing each direction)
2x40m Build-up sprint (Start easy increase speed)
Workout:
60 Minute jog
*Don’t go fast. Goal is to keep same pace for 60 minutes without slowing down or
speeding up. If you have a heart rate monitor keep your HR within 60-65% of max.
Cool Down
2 Min for each movement
Seated hamstring stretch
Bottom of lunge stretch (each leg)
and then