Longer Ladder Workout at Highland School/Fat Boy course(on the flats not the hills)
Everyone warm up the 1 1/2 mile on the Fat Boy route back to Sunset Blvd/Highland School.
Ladder workout will be 880/440/220/110. But pay attention to the recovery!
880(which is a half mile) pick up down Sunset Blvd and back. Cones will be out to mark start and stop. Recover by jogging the 1/4 mile circle – ***stay to outside on recovery.
440(which is a 1/4 mile) pick up around the circle. 1/4 mile circle recovery.***stay to outside on recovery.
220 pick up on the circle. Finish the circle for recovery.
110 pick up on the circle. Finish the circle for recovery.
IF YOU FINISH THIS YOU SHOULD BE BETWEEN 3.5-4 MILES
COOL DOWN A MILE FOR 5 MILES.