Run 200m @ 50-60%, then:
9 min. EMOM
Min 1 - 40 High Knees, hip stretches
Min 2 - 40 Butt Kickers, hamstring stretches
Min 3 - 40 Lateral Side Shuffle (20 each side), calf stretches
*Perform the 40 reps first, then stretch w. the remaining time in the minute for each set of movements.
Run 200m @ 75%
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Instructions and video demos are available for members only.
This is not a test meant to give you recurring nightmares about showing up unprepared and in your underwear.