TWOW-Track Workout of the Week-To be done on rest day as active rest

6x400m Run with 200m Walk recovery at RPE 8 or 80%

Skill WOW

10 Minutes HS Walk Practice

3x ME UB Ring Muscle Ups, if new to muscle ups-10-15 total as unbroken as possible

3×10 UB Bar Muscle Ups (rest as needed in between) If you don’t have 10 UB  do 30 in fewest sets possible.

Tabata L Sit Hold on Parallettes

Extra Conditioning

1.

3 Rounds
20 Calorie Air Assault Bike
20 Alternating pistols

2.

10x Uphill prowler push 135/90 (push to front parking lot, not all the way up) rest as needed to keep them sprintish