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Friday 10.15.2021

POSTED ON October 14, 2021

Friday | 10.15.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up

**2. Workout Prep**
3 Building Sets
100m Run
– 30-sec rest –
– Have athletes build into 80% of workout pace during the 3 sets –

Workout:  Sovel and Pail

Target time each set:  35-45 seconds

Time cap each set:  60 seconds

10 rounds (Every 4:00)
200m Run (Sprint)

* Scaling option 1 (Masters 45+)
No Change

* Scaling Option 2 (Beginner)
10 rounds (Every 3:00)
100m Run (Sprint)

Accessory:

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)

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