Interval Training + Gymnastics

8 x 200 meter sprint

5 x 50 meter sprint

A1. BL hold x 5

B1. Naners 3-4 x 5

A2. L-Sit hold x 5

B2. BL Pulls x 3 x 5

Sprints + Gymnastics

4 x 800 meter

4 x 50 meter (55 yards)

Front Lever - Front lever pull negative

Back Lever- Back lever pull negative

Planche - Ring Dips

Track Interval Workout

Dynamic Warm-up

2 x 400 meter sprint, 4 minute centers

5 x 100 meter sprint, 2 minute centers

8 x 50 meter sprint, 1 minute centers

power wheel crawl, length of soccer field

5:00 minutes as many reps as possible, kipping pull-ups

Track Day (Interval Training) + :))

Dynamic Warm-up

3x 400meter sprints , 4minute centers

5x 100 meter sprints, 2 minute centers

8x50 meter sprints, 1 minute centers

power wheel crawl, length of soccer field = crippled me. it sucked. i sucked

5 minutes amrap (as many reps as possible) of: straigh legged kipping pull-ups = in the 60s