Flash
objective: Work Capacity 20 min + core
warmup: 4 rounds
10x squats
10x pushups
50m lateral shuffle each side
50m high knees
50m heel kicks
200m run
1) 8 rounds
5x pullups
5x box jumps - 36''
150m sprint
90 seconds rest
2) 5 rounds
20x boxer situp (situp + twist r/l)
30/30 elevated side plank
5x bird dog mobility each side
Comments: Track day today. I let one of the Lab Rats design this session. 150m is just long enough to where it'll be hard to hold a max effort sprint, especially 8 rounds with the short recovery. The Pullups and Box jumps add a little pre-exhaustion to the mix. This should be an interesting session.
If you follow this site and the "lingo" seems confusing then email me. The purpose of this site is too keep a journal of my programming and for new athletes to see what we do.
-Jake