SATURDAY

TRACK WOD
2 x 900 meter run, rest 1:30 between 900s

REST 3:00

3 x 300 meter run, rest 1:30 between 300s

REST 3:00

2 x 600 meter run, rest 1:30 between 600s

REST 3:00

3 x 200 meter run, rest 1:30 between 200s

REST 3:00

2 x 300 meter run, rest 1:30 between 300s

OPTIONAL DAILY EXTRA WORK
(3 sets)
:30 sec hand stand shoulder taps
REST 1:00

(6 sets)
3 weighted strict pullups
REST 1:00

(3 sets)
15 deficit pushups
REST 1:00

(3 sets)
10 single arm ring row
REST 1:00

(3 sets)
1:00 hollow hold
1:00 superman hold
1:00 rest