Mobility/Activation: coach’s choice for running
1 Mile time trial
Tabata shoulder taps from plank (:20 on/:10 off for 4 mins)
Tabata flutter kicks
Tabata row for calories
Coach’s Notes: use the tabata timing as a pacing guide to use in other workouts. attempt to make the entire 20s of work without breaking and use the rest to recover. There are plenty of workouts can be done using this work/rest ratio outside of actual tabata time domains. Have different groups start on different tabatas if you have too many people for the rowers. You can also sub air squats in if you need to instead of the rowing.