Day 26: 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 high pulls (increase weight until 4 is difficult but achievable)
• Rest as needed
2. 6 rounds of:
• 4 x push press (increase weight until 4 is difficult but achievable)
• Rest as needed
3. 6 rounds of:
• 4 x walking lunges (increase weight until 4 is difficult but achievable)
• Rest as needed
4. Running intervals (1:2 work-to-rest ratio. For example: if you run the 100 m in 15 sec, rest for 30 sec before moving on to the next 100 m run):
• 2 x 200 m at 30 sec. pace
• 9 x 400 m at 1:32 pace