June 13, 2016

Today marks the first day of Summer Workouts! #famouslyhot #attaingreatness

Warm Up:

800m jog

2x50m of each of the following:

High Knees

Butt Kicks

Lunges

Walking RDLs

Knee huggers

2x15 Scorpians

2x15 Eagles

Workout:

White and Green Crew -

2X:

{2x200 with 30s rest, 2x400m with 30 sec rest}

TARGET TOTALTIMES: group A <3:36 group B 3:42-4:06 group C 4:16-4:21 group D 4:54

**between each 1000 you will get complete recovery = 3 minutes

Gold Crew -

2x:

4x400m with 30 sec rest

TARGET TOTAL TIME: 6:22-6:37

**between each mile you will get complete recovery = 3 minutes

Shake Out:

1 mile easy

Cool Down:

800m

20 second count - static stretches

#ATTAINGREATNESS #AttainGreatness #2016 #SPRINTINTERVALS #summertraining