A little Speed Work

7 PAX and Rite Aid’s 2.0 gathered in the gloom for some speed work as the Downtown Mile is quickly approaching.

DISCLAIMER
PRAYER
COP
TTT – 10 IC

WMH – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Jog a lap
THE THANG
150’s – Sprint all out for 150m and then mosey to the 200m mark. Rinse and repeat until time is called.

Burpee Field Relay – Partner up. Partner 1 sprints to the goal line and back to the stating goal line then back to their partner. Partner 2 does burpee long jumps until partner 1 arrives to take their place. Rinse and repeat down and back the length of the field.

Gushers – Line up across the sideline. 1 PAX would run a lap while the others ran gushers with 10sec recovery between sprints. Once the PAX jogging returned, the group would rest for 30sec. Rinse and repeat until time was called.

CIRCLE OF TRUST
PRAYER