Shawna Cole
March 30, 2020
| Performed at: | G2 GYM |
| Workout Name: | Sprint Day |
| Description: | Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10. Round 1: 50 yards at half speed, backpedal to return Round 2: 50 yards at half speed, backpedal to return Round 3: 50 yards at three-quarters speed, backpedal to return Round 4: 50 yards at three-quarters speed, backpedal to return Round 5: 50 yards at full speed, backpedal to return Round 6: 100 yards at half speed, backpedal to return Round 7: 100 yards at half speed, backpedal to return Round 8: 100 yards at three-quarters speed, backpedal to return Round 9: 100 yards at three-quarters speed, backpedal to return Round 10: 100 yards at full speed, backpedal to return |
| Results: | 67m 13s Workout scaled |
| Warmup: | Pick four of the dynamic drills and two starts for your warmup. Perform each drill for 10 to 15 meters, then turn around and repeat back to the starting line. Perform each start twice at 60 percent speed through 20 meters. Dynamic Drills A-Skip B-Skip Straight Legs Fast Legs Power Skip Bounding High Knees Backward Running |
| Cooldown: | - 5-10 minutes of easy effort running or run-walking after your tempo, speed, or other quality running - 3-5 minutes of brisk to then gentle walking - 5-10 minutes of total body stretching (include foam rolling in the warmup routine or 2-6 hours after hard workouts) |
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