Another day, another workout…

General Warm Up
“Modified Hinshaw Running Warm-up”
10 yds Over the hurdle
10 yds knee to chest
10 yds figure 4
10 yds walking samson stretch
10 yds toy soldiers
0:30 sitting arm swings
0:30 standing arm swings
10 yds toes out walk
10 yds toes in walk
10 yds walk on heels
10 yds walk on toes
10 yds walk on outside of feet
10 yds walk on inside of feet

Run Prep
2 rounds
100ft running drill – single under hops
100ft running drill – skip rope jog

then, 200m run at moderate pace (rode bike for 1:00)

Strength/Power
Run
Every 7:00 for 28:00 (4 sets)
800m run

Optional:
800m row
2000m air bike (rode 2000m each time – was able to do it in 3:36-3:43 each set)

Core Accessory Work
3 rounds not for time
0:45-1:00 plank
10-15 v-ups (tuck ups)
10/10 dynamic calf stretches

Good workout. Home to shower and then off to work.

Have a great day everyone!

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