Warmup:

400M jog at track

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

30 Calf Pedals in Down Dog

Video courtesy of Runify

WOD:

Track WOD

Not For Time:

2X400M Run @ 7/10 RPE

1:00 break between runs

-Rest 2 Min-

4X100M Run @ 8.5/10 RPE

:45 Rest between runs

-Rest 2 Min-

W/ Partner

2X(4x200M) Partner Relays @ 7 RPE

2:00 Rest between sets

Then…

1 mile Run w/partner

Video courtesy of Global Triathlon Network.

Today the goal is to take the workout outdoors.  If you are here on base, move it to the track.  If you are elsewhere, do your best to find a track and a partner.  In the partner relays, set it up so both partners are lined up at the 50-yard line, but at opposite ends of the track.  One partner will start, when they get to the other partner, they tag off and the other partner begins their 200m run.  While partner 2 is running, partner 1 walks across the field back to where they started, and when partner 2 arrives, the tag and partner 1 begins their second run, and partner 2 walks across the field back to their start point.

Scaling Options:

Run -> 250M Row per 200M run

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Pigeon Pose – 1 Min per side