Shift Day 11-21-15

Warm-up: Joint Mobility/Dynamic


Run 7x60m Fly Starts (10m acceleration, 40m Sprint, 10m deceleration)

*90-120 second easy active rest between flys
*You should feel no lactate buildup on these. Purpose is to develop neural pathway and efficiency on the motor pattern.
*We suggest to occasionally add change of direction to your running. This will allow you to become comfortable in your foot work starting, slowing down and at higher speeds.


“Heavy Transport”

Spend 20 minutes doing any combination and interval of Dragging (sled push or pull) and Carrying Heavier odd objects.

*You may use any implement or carry method you like for your efforts. If you don’t have a sled push a car or

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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