SEPT 25TH, 2019 OPEN PROGRAM
Rest day or intervals below, going to do runs to make the most of the nice weather before it gets colder. Rows can replace with runs if you are not able to run.
Warmup: 400m job + dynamic warmup as before (leg swing, arm circles, side lunges, high knees, butt kicks, straight legged kicks, high skips)
400m run, rest 2 min x 4
800m run, rest 3 min x 3
1200m run rest 4 min x 1
Cool down walk 200-400m
*the runs could be rows (400m run - 500m row, 800m run - 1000m row, 1200m run - 1500m row)
Have fun and let us know how they go!