A) P&G 400m Warm up.
B) 6 Rounds
– 50m sled push (180/100)
– 300m run
– 3:00 rest
Focus on the run here. The goal is to get your legs very fatigued, then forcing you to go for a run at a quick pace. The run pace should be the fastest you can run 300m after the sled push. Sled should be heavy enough that you can’t just run through it, but not so heavy you have to take a break in the middle. (*If you can’t run or do sleds, sub the sled for 10 reps FS @ 70% 1RM, and row 375m.)
C) 1 mile cool down jog at Gear 0. Move at any speed over a walk.