Sunday Runday

Warm-up
2 rounds
10 alt Hip openers
30sec Butt kicks
10 Zombie kicks
30sec High Knees
10 Calf Raises
30sec Fast Feet
Metcon
Endurance – ‘Hop Scotch’
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint

Metcon
Scaled/Silvers:
Endurance – ‘Hop Scotch’
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint