Group: Zombies
Buttkickers
Flamingos
10 Bird dogs
10 Scorpions
MOB: Stretch Calves / Achilles
WoD: For Time
Run 100m -> 400m -> 100m ladder, in 100m increments a) Row same distances
Rest exactly 2 minutes between sprints
MOB: Roll Hamstrings, Achilles, Calves
Coach’s Tip: This total’s 1 mile’s worth of running but at sprinting intervals. First sprint, run 100m. Next sprint, run 200m, up to 400m and then back down the ladder. These should be near all out efforts given the rest period.