#HardSpeedWork

Date: 08-2-18

QIC: Yogi

Pax: Thriller, Big Worm, Yogi (QIC)

Weather: A breezy 75 degrees.

Warmup:

Light Mosey 800 x1

25 Calf Raises OYO

High Knees 50m

Frankensteins 20m

Backpeddle 50m

Karaoke 50m

Main Thang:

Reverse Fartlecks x1200m
(Sprint curves jog straight aways)

Fartlecks x800m
(Sprint straight aways jog curves)

600×1

400×1

100×1

COT

BOM led by Spirit Fingers

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