This week's workout is a quick one. The workout also included some ladder/quickfeet work to start off with. I figured I would leave that as an optional part. If you do want to do it, you can just set up 8-10 cones (I am assuming none of you own a ladder) about foot or two apart. You can make up the type of patterns you do (both feet in space, both feet in space then one step out to the side, two forward one back, etc...). If you played soccer you will probably know a a couple that you can do. When it comes to the 400s, it is important to try to get a steady time. It is better to run 6 at 80 seconds and be burnt out at the end, than to fun on at 65 and then struggle through the rest and have the last one be 90 or 100 seconds.
6 x 400 meters- we should aim for 75 seconds. 2 minutes rest between each.
Core- all brigdes. 2 times through, 1 minute each.