The other technique day will be Hurdle Rhythm or Endurance. This day will usually include at least 3 hurdles and depending on the design of the workout as many 6 or 8 (occasionally). The common theme between these workouts will be discounting of hurdle distances and heights.
3/4 oz Captain MorganÂ® Original spiced rum. 1/2 oz amaretto almond liqueur. 1/2 oz cranberry juice. 1/4 oz sweet and sour mix. Pour the amaretto, spiced rum, cranberry juice and sour mix into a cocktail shaker half-filled with ice cubes. Shake well, and strain into an old-fashioned glass 1/4 filled with ice cubes.
Use 2 ounces of strong rum, 3/4 ounce of fresh lime juice, a half ounce of Orange CuraÃ§ao liquor, and a quarter ounce of orgeat almond syrup. Shake with ice long enough to blend the ingredients well (about one minute) and allow some ice to melt and liquid to chill. Serve on ice.