Well one more week of the OPEN. Really proud of everyone and all your efforts!! You all have been doing awesome even those that didn’t sign up. Here is a little motivation for you all. The champ having his way with 14.4.
100′ High Knees
100′ Butt Kickers
100′ Walking lunges
2X 400M run
Rest periods are completely up to you.
Play around with running pace find something you can maintain for all sets. Challenge yourself on your final 400.
2X 800M Run
4X 400M Run
Rest periods are 1:30
Approach the 800M intervals at about 80%, The first 2X400′s should also be done at 80%
Final 2X400′s will be done at 95%
Remember to be recording these intervals so you can post results to the website. These numbers will be important for the next few weeks.
Scaling substitute– For safety reasons
…No, “you don’t like running” isn’t a good reason.
10 Rowing Intervals Of
2 Min Of Max Bar facing burpees
Post results! Should see 4 Individual times for Level 1 and 6 individual times for Level 2.