Monday (Volume/ Skill)

Partner pacing Warm up #1

5x

30:30

Single unders

(Maintain same reps throughout)

5x

50:10

25m shuttles

(Maintain same reps throughout/ use partner as pacer)

WOD

2x

Run 400m easy, 400m hard (record total time)

Rest 1 minute

Run 200m easy, 200m hard (record total time)

Rest 2 minutes

Run 100m easy, 100m hard (record total time)

Rest 3 minutes