Running...Running...Running

Start your Engines...

Easy Warm-Up
Running Form and Movement
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6 x 100m Strides (14-16s) walkback recovery
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600m Run for time (slightly faster than 5K pace)
- 2m Walking Recovery
600m Drop-Down (see below)
200m @ 5K Pace
200m @ 2 Mile Pace
200m @ 1 Mile Pace
- 2m Walking Recovery
600m Run for time (slightly faster than 5K pace)
- 2m Walking Recovery
600m Drop-Down (see below)
200m @ 5K Pace
200m @ 2 Mile Pace
200m @ 1 Mile Pace
- 2m Walking Recovery
600m Run for time (slightly faster than 5K pace)

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Strength Work
Every 90s for 6 Rnds:
2 Heaving Snatch Balance + 2 OHS (35-45% best)
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EMOM x 10min:
2 Clean-Grip Banded DL (50-60% Best Clean)
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HSPU Work
2-3 Sets:
3-6 Wall-Facing HSPU
60s Rest
AMRAP Banded HSPU
60s Rest
2-4 Eccentric Parallette Push Ups (slow & controlled)
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2 Sets:
10 Pistols to Box
8-12 Plache Leans
10 Ice Cream Tuck Ups

Daliege ~ Running = Awesome
Stan ~ Ran well
tb ~ 6 x 100's good /
3:14 (little fast)
2:40 (1:00 - 53s - 47s)
3:32 (good pace)
3:09 (1:09 - 1:03 - 57s) could have pushed a bit better
3:40 (little slow)
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Heaving Complex @ 95-95-105-105-115-115
CGBDL @ 145# (across) felt good and quick
2 sets of HSPU Work ~ 5 HSPU + 1 Banded + 3 Eccentric (both Sets)