Warm up:
Row 1k
Then
30′ high knees
30′ butt kickers
30 fast squats
30′ high knees
30′ butt kickers
Mobilize
A) try to keep all intervals of the same distance within :05 of each other.
Run 600 Meter
Rest for :90
Run 600 Meter
Rest for :90
Run 600 Meter
Rest for 3 minutes
Run 200 Meter
Rest for :90
Run 200 Meter
Rest for :90
Run 200 Meter
Rest for 3 minutes
Run 500 Meter
Rest for :90
Run 500 Meter
Rest for :90
Run 500 Meter
Rest for 3 minutes
Run 200 Meter
Rest for :90
Run 200 Meter
Rest for :90
Run 200 Meter
B)
15-10-5
Burpee muscle ups
Deadlifts 365/255
10 min cap
C) class
D) up to 1 hour of weakness