A Litte Speed Work Vol II

10 of NETN’s finest stepped onto the track at The Hill to let Monday know they run this show. Perfect 62 degrees for optimal calorie burn.

DISCLAIMER

PRAYER

COP

TTT – 10 IC

WMH – 10 IC

100m warmup moves – alternating high knees and butt-kickers

Jog 3/4 lap

THE THANG

Speed based workout OYO. Rest between track reps based on needed recovery time to run full speed on the next rep.

• 4 x 100s • 4 x 400s • 2 x 800s • Death by shuttle run (on the field). EMOM. Starting on the goal line, sprint to the 10. Rest for the remainder of the minute. At minute 2, sprint to the 10 and back. At minute 3, sprint back and forth 3 times. Rinse and repeat EMOM.

Some PAX cut the rest down to 30sec, others stayed EMOM but increased by 2s, and others ran it as prescribed. Good to see guys making adjustments to push themselves. Final rep for part of the group was 16 10yrd shuttle runs in approximately 48sec.

Strong work all the way around.

CIRCLE OF TRUST

PRAYER