We are going to have a little fun today. Mile time trial. Please show up if you are saying “Im not doing that” we will find something for you to do. If you can’t run an entire mile, you can walk/run it. Just get a base mile time established. It’s a great marker of overall fitness.

Part of great mile time is being really warm before you start. NOBODY goes into this cold. If you aren’t warming up with some running, you aren’t doing this.

Warm up
100m butt kicks, 100m high knees
Then
400m slow run
then 600 meters of running slow, sprinting 10 seconds, back to slow and keep repeating until 600 complete
then 400 meter where the first 200 is slow and the last is at what you think your mile pace is going to be.

Then its 3,2,1 go time for the mile.

Afterwards its open gym and/or

Every :75 for 8 Sets, alternating:
– 16 Banded Strict Pull Ups
– 16 Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 15 fast reps may add a deficit.