MON 12/04/23 WOD

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or Air Bike. Perform straight through on one machine OR switch after :60 of work - 2 sets:  5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges/leg - 10 single-leg toe touches/leg - 1 set:  Perform each drill 50-meter out and 50-meter back - High knees - Butt kickers - Skip for height - Skip for distance - Side shuffle (switch directions halfway through) - Jog
 - 1 set:  100-meter run – Rest 2:00 - 200-meter run –

WOD
Run 800 meters L2-600m L1-400m
– Rest 2:00.
Run 600 meters L2-400m L1-300m
– Rest 1:00.
Run 400 meters L2-300m L1-200m
– Rest :30.
Run 200 meters L1-200m L1-100m

For total time

Post WOD - 1 set:  1:00 foam roll quads - 1:00 couch stretch/side