Warmup:
3 Rounds of:
- 15-second Samson Stretch
- 10 Air squats
- 10 Sit-ups
- 10 Single count Bend and Reach
- 10 Push ups
Workout:
2.5 mile run (Blitz), or 4 mile run (Race), each mile increasing in pace.
At the start of each mile complete the following.
- 25 Air squats
- 25 Push ups
- 25 Lunges
- 25 Sit-Ups
Aim to maintain a consistent pace for each of the miles, gradually increasing pace with each mile you start. Last mile should end with your fastest pace possible while maintaining the same pace over the entire mile.