Crack Kills....
Warmup:
400m run
10x25m Drills
400m run
1) 6 rounds
800 m run
90 sec rest
2) Countdown 12-1
Jump squats
elevated pushups
3) 3 rounds
5x Ankle to Bar
10x 3 sec Salute
10x Plank Leg Lift
15x UL Situps
Comments: So Tuesdays and Thursdays will be track based and running focused. Many people don't like to run but it is about as functional as it gets. Running fast can save your ass way better then a strong bench press, especially if there is more than one of them.
Stay relaxed, especially in the shoulders and upper body. You hands shouldn't be clenched, I was taught to keep my hands open and lightly press the index finger and thumb together.
Control your breathing, deep and steady respirations are the most efficient.
Take shorter, and faster, steps. Big long bounding strides will result in heel striking, which is the same as hitting the brakes. This becomes more and more important as the distance you are running increases.
Stand tall. A good posture is shoulders back, chin up, chest out.
This is ridiculous.............
