Warmup / conditioning
200 Meter Run
400 Meter Run
600 Meter Run
Work / Rest for each interval is equal.
Score is total time to completion.
As an example, let’s say an athlete runs the 200 meter first interval in :40s. He or she would then rest :40s before starting the 400 meter run. If it takes the athlete 1:45 to run the 400m effort, he or she would rest 1:45 before they start their 600m.
Muscle up stamina
40 ft 1 arm walking lunge 70/50
3 ring mu
Rds 1+ 3 right
Rds 2+4 left
Stamina squats 75% of 3 rep max
7 back squats (unbroken )