1: Karaoke drill: high knees opening up the hips in a lateral movement from inside to outside leg, then step behind and repeat. Then repeat the other direction

2: Over the hurdle: forward progress high knees opening the hips

3: High Knees: pull knee to chest as your moving forward

4: Figure 4: bring ankle up (into a figure 4) and pull

5: Three second walking lunge (extend hands overhead if more stretch is needed)

6: Walking Lunge with twist to the front leg side

7: Toes touch (right toe-left hand), try not to lean back

8: High Knees: Start in place, then lean forward to move forward

9: Butt Kicks: Foot comes from behind not straight up

10: Straight leg drill: shallow heel height keep legs straight, touch heel to the ground before the other leg moves

11: Sidestep: Hips back and lowered, right leg stretches out and left leg come to right for the whole distance, the face the opposite way and repeat

12: Same as Sidestep but as an upright jumping jack.

13: On the ground: sit at a 90 and pace elbows like your running for 20 second, speeding upas time progresses (think elbows down and back)

14: Standing: same as above ^^^

15: Walking: knees out heels driven forward about 4" apart, as you step try to drive your heels forward

16: same as above but toes pointed towards each other, heels elevated a bit

17: Heel walk: Walk on your heels

18: Toe walk: walk on your toes

19: Walk on outside of foot: Knees out a bit, but still standing tall, and take half steps

20: Walk on inside of feet: Knees in

21: Fast feet: try to step every 3 feet as fast as possible

22: Sprint 2/3rd of distance slow down over the other 1/3 (20/40/60yards/ 10/20/30yards)

Row/Bike/Ski

Warm-up: 5min from easy to mod
3x (30sec hard (100rpm), 30sec easy (80rpm))
2min recovery (50rpm)
2x (10sec sprint at max effort (105rpm), 50sec easy (80rpm))
3min recovery (50rpm)

4 sets:
4x (40sec hard at 95rpm, 20sec easy at 80rpm)
Rest: 4min easy after each set
Total: 48min

*Adjust the damper setting to hit the RPMs and the targeted intensity.
*For example, Rich would might have damper on 1 for easy, 3 for mod, and 5 for hard at 85rpm

Run
4 Sets
4:00 moderate
-1:00 walk b/t sets-
-Rest 3:00-
2 sets
200m fast
100m walk
200m fast
100m walk
200m fast
100m walk
200m fast
-Rest 3:00 b/t sets-

STIMULUS
We are working our running volume and ability to clear lactic acid through this longer run workout.
Aim to maintain your pace for each intensity throughout. Stick to actual fast paces and don't worry about power walking. Just stay moving during the walk. It is more important to focus on making moderate, moderate and making fast, fast