Running Drills:
3 x 5 leg pulls on each side finish with a 20 yard run
Jump rope 3 x 30sec barefoot
Short Interval
4 x 200m - rest 1min
3 x 400m - rest 2:30min
2 x 800m - rest 4min
S/S
Side plank hold
Collect 3min on each side in 9min
WOD:
800m run
80 DU
75 KB swing 55/35
800m row
80 DU
75 KB swing 55/35
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