Sprints and Rock Walls

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Run:

1 mile warm up

4 x 400m sprint

4 x 200m sprint

4 x 200m sprint

4 x overspend down hill runs

 

3x3 back squat @70/80/90% 

 

3rds w/elevation mask

5 205lb clean

1 rock wall traverse

33 push ups

 

Form information on over speed training go to the link below

http://www.bengreenfieldfitness.com/2013/04/endurance-training-strategies/