Day 11: Strength & Speed

Warmup:

4 rounds of:

• 10 air squats
• 10 push-ups
• 10 hip hinges
• 1 min run
• Pigeon Stretch

Training:

1. 6 rounds of:
• 4 x deadlift (increase weight until 4 is difficult but achievable)
• Rest as needed
2. 6 rounds of:
• 4 x bench press (increase weight until 4 is difficult but achievable)
• Rest as needed
3. 6 rounds of:
• 4 x front squat (increase weight until 4 is difficult but achievable)
• Rest as needed
4. Running intervals (1:2 work-to-rest ratio. Ex. If you run the 100 m in 15 sec, rest for 30 sec before moving on to the next 100 m run):
• 4 x 100 m at 15 sec. pace
• 4 x 200 m at 36 sec. pace
• 6 x 400 m at 1:38 pace
• 1 x 800 m at 3:07 pace