Bring the HEAT (Speed + Strength)

Hey there Crawlers! This speed/strength workout is brought to you by Ashley:

As usual we will meet tomorrow at the Cardozo Track to start promptly at 6:30am, and if that is locked up (and they miraculously fixed the absolutely enormous hole in the fence next to the gate), we will migrate as a group to the Banneker Track (please note, that is not likely).

The workout will be as follows:

1200m @ 5k pace; 200 meter rest (warm up)

500m @ mile pace; 100 meter rest

5 min interval #1

Top Of The Minute (TOTM)

4 x Burpee jump tucks

4 x downward dog pushups

4 x switch lunges per side

Add 1 rep each minute

 

300m @ mile pace; 100 meter rest

3 min interval #1

45 sec interval, 15 sec rest

Supine hold

3 sec negative pushups

Squat hold with arms up

 

500m @ mile pace; 100 meter rest

5 min interval #2

Partner workout

1 partner runs 2 stadium sprint, other partner does the strength exercise

Rotate between the exercises: Alternating Plank tucks->Mountain climbers->Squat Jumps->Pushup with rotation

 

300m @ mile pace; 100 meter rest

3 min interval #1

45 sec interval, 15 sec rest

Lalayne plank

3 sec fast feet to sprawl

3 sec negative pushups

(If time) 800m @ 3k-5k pace

Got it? GOOD.

Ashley will keep track of the time and see if we need to cut anything out. See you all tomorrow!!!!

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