3 Rounds
200m Run
400m Run
600m Run
*Equal part work to rest for these intervals.
*Equal part work to rest. If your 200m takes 57 seconds, rest 57 seconds before running the 400m. If your 400m takes 2:12, rest 2:12 before running your 600m and so on. You will run a 200, 400, 600, 200, 400, 600, 200, 400, 600. Your time will be your total time.
You goal is to run the 200s around 1 minute, your 400s around 2 minutes, and your 600s around 3 minutes. Modify the workout based on goal times. This should be more of a short interval style workout. Not a jogging workout.
## Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
**DEMO VIDEO:** [Click Here](https://youtu.be/WVTJdjFjzaE)
## Mobility ##
2 Rounds:
30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)
30 Seconds Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)