Alternating Long Intervals

Warmup

  • 600 m run, dynamic mobility
  • Curb drill: side then front/back, break into short run after each
  • Jump rope drill

Workout

Run:

  •  800m
    • 3:00 rest
  • 1200m
    • 4:00 rest
  • 800m
    • 3:00 rest
  • 1200m
    • 4:00 rest
  • 800m

Finisher

AMRAP 7:

  • 5 burpees
  • 10 Russian KB Swings
  • 15 sit-ups
  • 40 foot bear crawl
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