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Urban Miles

in Fitness, Workout of The Day

Workout of the Day:

A) 20 Min Warm Up/Skills Drills
B) 2-3×1 Mile Run (paced)
@85 % of Week 1 Time
If your time varies more than 5 sec after 2nd one do not continue.


AM Session

A. Barbell Conditioning
50 Snatches for Time, 135/95

B. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

C. Rowing
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.

PM Session

A) 20 Min Warm Up
B) 8-10 x 200m Sprints on The 2:30
The faster you run the longer your rest.
Hold times less than or equal to 3 sec.