Sun Jul 12

Train
For Time (30 Min Cap):
2000m @ RPE 7
Rest 1:30
1500m @ RPE 7.5
Rest 1:15
1000m @ RPE 8
Rest 1 Min
500m @ RPE 9

*option to halve these distances with the same rest

Warm-up
3 Sets:
Gym Length A Skips
Gym Length B Skips
10 Walking Lunges
10 Jumping Lunges
200m Run (easy)
1 Min Rest

Strength
Every 3 Min x 5 Sets:
20 Plank Shoulder Taps
12 Kettlebell Side Bends - Left
12 Kettlebell Side Bends - Right