Dynamic Warm-up (DWU)
3-5 reps x Long Hill Repeats w/jog down recovery
Rain Option: Fast Step-ups – 6 Rounds of 90 sec all-out/90 sec Walk Recovery
Use weight or vest to scale up, but don’t sacrifice speed.
RSS: Tabata Plank Holds – 20sec on, 10 sec rest – 8 rounds per exercise!
Right Side Plank
Left Side Plank
Stretch Routine: Hold each for 10+ seconds
Rolling: IT Band
Thursday @ 11:30 am @ Town Center Park – behind the stage
Friday @ 5:00 am @ Main Street Suwanee – by the Caboose (if rain, meet at gym)
Get a Training Log