Warmup-Running Drills
A) 3x300m moderate pace-300m fast-200m moderate-200m fast
*rest 3 mins between sets
*focus on the fast intervals being at your PR 300/200m pace and moderate pace should be as fast as you can while being able to recover to run your all out effort for the fast intervals.
B) EMOM 20
20 KB Swings (53/35)
Row 12/10 cals
3-5 Muscle Ups (Ring/Bar)
10-15 GHD/Abmat Situps
Time
0-5 Running Drills
5-30 Running WOD
30-35 Rest/Setup
35-End EMOM