Shift Workout – August 12-14th

by | Aug 11, 2020 | group

As a crew, see how many pull ups you can do in 5 min

rest 3 min

each FF hold an accumulated 4 min plank

rest 4 min

complete the list either on a treadmill or outside

1600m run (1 mile) rest 4 min

800m  (1/2 mile) rest 3 min

400m rest 2 min

200m

  • you can place a cone @100m and use for all runs (100m is 130 walking paces)
  • perform as a tempo run and alternate every 200m
  • for the 1600m, run 200m fast and jog for the next 200m
  • repeat cycle for all runs

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