On a 6:00 Clock

*Partner 1 performs a 100m jog *

1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning

6 100m run build ups alt with partner.  Work on pacing.

100M PACE        400M       GOAL
:22                        1:28 ~9:20
:25                        1:40 ~10:30
:27                        1:48 ~11:15
:30                        2:00 ~12:30
:35                        2:20 ~14:30

1 200 meter run at mile pace

1 mile route plus 2 laps

Accumulate:
30 GHD Sit-ups
30 Candlesticks
1:00 L- Sit
30 Back Extensions
30 Hip Extensions
• Break reps up into smaller sets as needed. Avoid working through this for speed. Instead, work through at a consistent pace while focusing on the quality of reps.