We began the evening with a variety of Dynamic Leg and Body Movements (lunges, toe touches, windmills, etc) along with Progressive Runs (sprints) from 50% of max to 90% of max, finishing with three 100% max sprints with as much rest as you need in between.
Then we chipped away at a big chunk of hearty workout:
The evening started at 100 degrees in temperature, so the group made an adjustment to the program. Slowing things down at the beginning was smartly played, then when the temperature cooled a bit, the bodies were ready for higher intensities.
Our warmup consisted of Band Overhead Flex, Band Windmills, Band Upright Rows, and Band Deadlifts (easy....
Happy Summer Solstice! It was thought to be a hot day in the park, thank goodness for the breeze, because we heated up our bodies with a dynamic warm-up and lots and lots of intervals for the evening. Here is what we did: