A) 800m warm up jog (400 jog, last 400m as follows: Shuffle x 50m each side (100m total), Karaoke x 50m each side (100m total), high skip x 50m, backpedal x 50m, 100m stride sprints.
B) 7 x 2:00 max distance run,
Rest :45 between each run. record total distance covered while running only.
C) 800m recovery run
Record the total distance covered during the work portion. No track necessary.
Remember this is designed to be a supplement to the Competition program. Full workouts will be posted here for one more week. After that, the full version will only be available on Wodfollow.