A) P&G 400m Warm up.
B) 8 x 200m @ Gear 4, 200m @ Gear 0
This is a track workout with no standing rest. You will run a total of 8 laps.
Start by running 200m at Gear 4 (wodfollow.com for pacing), then immediately into 200m at Gear 0 pace (wodfollow.com for pacing)
C) Cool down with an extra 200m after the 8th “rest”