A. Skills Work – Choose skill of your choice and work on it for 30min

*Try working on something from a past sat skill class or a skill listed in the up coming class. You can also work on a movement that is in Saturday’s workout if you plan to come in for a class.

+

Choose 1 of the Following…
1)Short Interval Sprints:
8 Rounds of 20sec on, 10sec off @max effort
*For those working out on Saturday this suits your programming needs. Perform this on the street for a straight 20sec run, no shuttles

OR

2)Long “Lactate” Sprints:
Complete:
-5:00min Running @max effort
-2:30min Rest
-6:00min Running @max effort
-3:00min Rest
-7:00min Running @max effort
*For those not working out on Saturday this suits your programming needs. Perform this on the street in a long shuttle format with the athletes performing short intervals.