AMT
POSE Drills/Warm-up
1.5mile run for time X 2
PMT
POSE Technique WK1
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence
Endurance WOD
10 x 30 seconds max effort, rest 2:00 between each rep
10:41/11:44 @ moderate pace in a group run
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