A) P&G 800m warm up (video coming soon)
B) 4 sets of runs of varying distance and intensity. Walking rest of 1:00 between reps and 3:00 between sets.
– 800m @ [wodfollow for exact pace] slower than Mile PR pace; Rest 1:00
– 400m @ [wodfollow for exact pace] faster than mile PR pace; Rest 3:00
– 600m @ [wodfollow for exact pace] slower than Mile PR pace; Rest 1:00
– 300m @ [wodfollow for exact pace] faster than mile PR pace; Rest 3:00
– 400m @ [wodfollow for exact pace] slower than Mile PR pace; Rest 1:00
– 200m @ [wodfollow for exact pace] faster than mile PR pace; Rest 3:00
– 200m @ Mile PR pace; Rest 1:00
– 100m @ ME sprint.
C) 400m cool down walk.