200m Run

Into…

2-3 SETS FOR QUALITY

10 Air Squats

5 Scap Push-Ups + 5 Push-Ups

3 Scap Pull-Ups + 2 Pull-Ups (ring row)

*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.

For time:

- 1-mile run

- 50 pull-ups

- 100 push-ups

- 150 air squats

- 1-mile run

Partition reps as desired.

Start the second run no later than 25:00.

For time:

- 800-meter run

- Then, 10 rounds of:

- 5 ring rows

- 10 push-ups (from knees or with hands elevated on a box)

- 15 air squats

- Then, 800-meter run

Start the second run no later than 20:00.

1:00 Foam Roll*

5 Cat/Cows

:30 Childs Pose

1:00 EZ Recovery Cardio Choice**

*Focus on quads/glutes/lats

**Nasal Only Breathing

-Rest as Needed b/t Sets-

(No Measure)