3-27-12

Tuesday
Warm up
Stretch hips dynamically- no static stretching
3 x 30m flying sprints; walk back
1 x 50m flying sprint
Testing- 200m Run for time - (29s sprint)

10 min Row @ Z1 (2:13 pace / 2238m)
10 min practice- L-sit/HS Walking (Two knees 20s/15s/10s/5s then each leg 10s/5s/5s)
10 min Row @ Z1 (2:11 pace / 2280m)
10 min practice muscle ups/gh sit ups (muscle up practice and 30 GHD situps)
10 min Row @ Z1 (2170m)