Warm Up: Assault bike as long as needed to feel ready to run
Mobilize
A)
1000m jog (slower than mile pace. Designed to build volume not take away from next two intervals)
Rest 1 min
2 x 500m run Rest 1 min between
Rest 1 min
800m jog (same slower than mile pace. Designed to build volume not take away from next two intervals)
Rest 1 min
2 x 400m run Rest 1 min between
Rest 1 min
600m jog (same slower than mile pace. Designed to build volume not take away from next two intervals)
Rest 1 min
2 x 300m run Rest 1 min between
Total Run Distance: 4800m
B) Every :90 for 18 Minutes
1 Power Snatch to Overhead Squat
No foot movement between the two lifts
C) Class or weakness work