January 3, 2018

​A. Run 5 x 400 meter intervals
Interval Training
Run 5 x 400 meters
Start an interval every 5 minutes

B. 5 Rounds For Time of Half Kneeling One Arm Presses and AbMat Sit-Up with Medicine Balls
​5 Rounds for Time:

1. 10 Half Kneeling One Arm Presses @ 40/20 lbs
2. 10 Half Kneeling One Arm Presses @ 40/20 lbs
3. 20 AbMat Sit-Up with Medicine Balls @ 20/14 lbs

Coach's Notes:
This is really for quality! working on core stability post conditioning.