*Rest 1:00 between runs and rest 3:00 after the last run before starting the 300’s.3 x 300 meters
*Rest 1:00 between runs and rest 3:00 after the last run before starting the 400’s.2 x 400 meters
*Rest 1:00 between runs.
**Log the fastest 400
2. COOL DOWN AND ABS (52:00 – 60:00)
0:45/0:45 Lower leg barbell smash
0:45 Weighted plank march
“I just wanna go fast” -Ricky Bobby
Pay attention and focus on the warm-up – because today we sprint! Our goal should be slightly sub-maximal efforts on each 200 and 300, and maximal efforts on the 400. You want to target less than 10-seconds of drop-off on each set of distance. For example, if your first 200 is 1:00, you have to try and hold faster than a 1:10 for all remaining sets.