HAM Running Warm-up:
2-3 person relay.
25′ out and 25′ back
Walk on tip of toes.
Walk on heels.
Walking knee to chest.
Walking foot to chest.
Walking lunge with twist.
Inchworm + no push-up.
Bunny hops.
High knees.
Side shuffle (left).
Side shuffle (right).
Butt kickers.
5′-15′-25′ shuttle.
5′-15′-25′ shuttle run with backpedal.
800m Pacing:
Round 1) 100m in :30 = 4:00/800m
Round 2) 100m in :27 = 3:42/800m
Round 3) 100m in :25 = 3:20/800m
Round 4) 100m in :23 = 3:04/800m
Rx’D:
For Time:
800m Run
40 Step-ups (30/24″)
600m Run
30 Box Jumps Overs
400m Run
20 Step-ups
200m Run
10 Box Jump Overs
Level 2:
For Time:
800m Run
40 Step-ups (24/20″)
600m Run
30 Box Jumps Overs
400m Run
20 Step-ups
200m Run
10 Box Jump Overs
Level 1:
For Time:
600m Run
30 Step-ups (20/14″)
400m Run
20 Box Jumps Overs
200m Run
10 Step-ups
100m Run
5 Box Jump Overs
Accessory:
3 Sets:
30 Banded Hamstring Curls
12 KB Gorilla Rows
Stretching:
3 Sets:
:30 Leg Swings
:30 OH Walking Lunges
:30 Calf Stretch / Leg
:30 Tip Toe Walk
:30 Single Leg Toe Touch
