Warmup
500m row
400m run
Hip Mobility
then
3x 800m 2 min rest btw
3:04, 3:00, 3:03
then Every Minute on the Minute
perform one 10m run and modified burpee (no jump + clap)escalating per minute
perform one run + burpee 1st rnd, 2 runs + burpees 2nd round....
Result 13 rounds + 9
then
20 Min Volume Work
HSPU x 3 per min
Hollow rocks x 60
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