20 seconds work/ 10 seconds rest for 6 rounds:
GHD Sit-Up (substitute with ab mat)
Skin the Cat
1 round = all 4 movements completed in sequential order (20 sec work + 10 sec rest of every movement)
Heavy singles are generally 90-95% of an athletes 1 Rep Max
3 sets x 5 reps @ 70% of Heavy Single (or +2.5lbs previous session)
– Rest 2 min between sets
Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement
Running at the Track:
200m @ your Mile pace
100m @ recovery pace
X 15 sets
Be sure to warm up your ankles and hamstrings. If you have not been sprinting or running, keep your intensity a little lower to ensure you finish without any pulled muscles.
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