"How to Run"

Warm Up (NFT):

1 Round (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lunge
  • Lateral Shuffle
  • Side 2 Side Squats

Skill (5-10 Minutes):

How to Run

Met-Con (2 Rounds):

In 5 Minutes:

  • 400m Run or Row
  • 21 Wall Balls (20/14)
  • 15 Burpees

In 4 Minutes:

  • 400m Run or Row
  • 15 Wall Balls (20/14)
  • 12 Burpees

In 3 Minutes:

  • 200m Run or Row
  • 9 Wall Balls (20/14)
  • 9 Burpees
    * Rest as needed between rounds *

Mobility (NFT):

  • Calves/Ankles
  • Foam Roll