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11/14/2017-Workout of the Day

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 Warm-up: Group Warm-up

Strength: Push Press 5RM

Workout- For Time:  16 Minute Time Cap
Run 1 Mile/1400M/1200M
40 Box Jump Overs, 30″/24″, 24/20, 20/16

Extra Work-  Run 

5:00 @ 6

 

6 Sets:
400m @ 8-9
200m @ 5-6

400m: Run at a sustainable pace. @ 8-9 is RELATIVE to the specific workout, not your max effort 400m.

200m: Run these VERY slowly, more of a shuffle jog than anything. Do not stop or walk, just move slowly for 200m.