A) P&G 400m Warm up:
B) 6 x 200m run @ Gear 2, :10 rest between each.
Rest 5-7 minutes before beginning part C
C) 8 x 10m Sprint at Gear 7 w/ Vest (20/14), rest 2:00 between each.
Part B is more of a warm up for part C. Stick to your pacing (Wodfollowers get custom pacing)