800m jog warm-up
mobility/hurdle mobility
2x1200m @ fast mile pace
2x800m @ slighty faster than mile pace
2x400 @800m pace
*walk 200m rest between each set (about 2-3 minutes rest)
PM Sesh
Backsquats
2x4 @380#
2x4 @405#
Gymnastics/skill
10 rounds:
2 legless rope climbs (16')
20 second handstand hold
*not really for time, but use minimal rest...complete in about 30 minutes or so
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