Although it was cold, 9 pax showed up for the harder thang and blasted out 4 miles of speed that would put Usain bolt to shame.
Thanks for indulging YHC in my pre-dawn workout.
Conditions: 32 degrees and enough wind to blow through my sweatshirt
The Thang:
Disclaimer – kinda as we moseyed to the track
The workout
400m of warm up around the track followed by lunges, butt kicks, and high knees to get the legs warm.
Round 1 – 1600m sprint or max effort
Round 2 – 3 minute rest followed by a 1200m sprint or max effort
Round 3 – 2 minute rest followed by a 800m sprint or max effort
Round 4 – 1 minute rest followed by a 400m sprint or max effort
Round 5 – 30 second rest followed by a 200m sprint or max effort.
Round 6 – 30 second rest followed by a 100m sprint or max effort.
Round 7 – 4 minutes of 30 second sprints followed by 30 second walks
COT & BOM
Prayer Requests:
-None mentioned this morning
Announcements:
-Christmas Party on Friday