Warmup
3 Rounds not for time
100m shuttle run (50m out and back)
10m Waking toe touch
10m Walking quad pull
10m Toe walk
10m Heel walk
10m Side lunge
5 Burpee
-Then-
5x100m runs. Run progressively harder each 100m until running at 75-80% of maximum effort
Workout
For time:
1 mile run as fast as possible.
*During the run, every minute on the minute you will perform Burpees. Minute 1, perform 10 burpees, minute 2, 9 burpees, minute 3, 8 burpees, etc. Once you reach 1 burpee, continue to perform 1 burpee every minute on the minute until you complete the mile. If you want to scale up, continue with 10 burpees on the minute every minute for the entire mile.
Cool Down
400m easy jog
and then
16:50 with 10 burpee every min
Hate running!!! 100m times :13, :20 missed my watch button, :12.7, :12.0, :12.8. Was hoping for one in the :11s but missed it. Work 12:42 – 10 emom till I ran out of time in the minute then counted it down.