3S Run Short Interval or Tempo 8-23-14

Screen Shot 2014-08-23 at 6.37.32 AM
RTR: How to reset your feet back to original manufacturer’s condition.

RUN (3S)
5-10 Minutes Mobility
Episode 37: Bias Bias, Hip ER plus Flex, Flex plus ER
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

PICK 1:
(SI)
10X 100m
Recover :60
OR
(Tempo)

10M @ 85% 10k TT pace
10-15 minute cool down.

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