Day 1
Run 1 Mile, Rest 3 minutes, run 800 meters, rest 2 minutes, run 2×400 with 1 minute rest between. Find your cadence increasing on each effort
Day 2
A. 5×5 Back squat @ 75% 1 RM
B. 50 wall balls 300 meter row 40 wall balls 400 meter row 30 wall balls 500 meter row
Day 3
Complete 500 Double Unders for time. EMOM stop and do 5 burpees
Day 4
A. 5×5 Deadlift @ 75% 1 RM B. 4 RFT 20 GHD Hip extensions 20 GHD sit ups 400 meter run
Day 5
8×200 meter row repeats. Rest 2 minutes between sets. then: 5×100 meter sprints, walking recovery
