Exactly a week late and after this week’s backblast has already posted, but here is a backblast never the less.
warm up 220
backup to the start of the straight track
mosey the curve
backpeddle to the top of the curve
mosey to the start of the straight track
run 100 faster than the last 100
do that for 6 times around the track
8 more 100’s with each pax playing rabbit for the rest
10 minutes of Mary on the discs and benches
a variety of step ups, bulgarian split squats, dips, derkins, etc.
As you can tell, there was very little, no, let me correct myself, actually no science to this workout. To me, we were just runnin. Some were running really fast, and others of us, were also running really fast, just at our own speed. As long as someone is in front of you, you will push a little harder. As long as someone is behind you, you also will push a little harder. The secret – don’t run alone. That’s all I got.