rest day 4.
Warm Up: Range of motion drills and myofascial release. Then, run 200m, 15x 1-arm KB swing left arm (16kg/12kg), run 200m, 15x KB swing right arm.
Work Capacity: 15 rounds, every 60 seconds perform the following...
5x KB swing (32kg/24kg)
1x suicide sprint (start line - 10m - 20m)
*Should be around 30 seconds work, 30 seconds rest. If not, adjust the KB rep accordingly.
Endurance: Run 2 miles, 100x air squats, Run 2 miles.
Core: 3 rounds - 20x GHD sit ups, 10x good morning (45#)