Week 9: 1/20-1/26

Full dynamic warmup

3x60m accelerations (walk back)

400m

(10 min rest)

4x400m (3.5 min cycle)

Side bridge - 3x30s/side

Stuff:
1. Time each 400. Post your times.
2. Bruce Hart and Alex Greene still need to do their self-assessments.

Week 8: 1/13-1/19

Full dynamic warmup

8x40m (3 min cycle)

(6 min rest)

6x40m (10s rest)

Do this in cleats on grass if possible. These should be all-out sprints.

Side bridge - 3x30s/side

Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.

Week 7: 1/6-1/12

Full dynamic warmup

3 sets of:
4x40m (2.5 min cycle)

(5 min rest between sets)

Do this in cleats on grass if possible. These should be all-out sprints.

Side bridge - 3x30s/side

Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.