1. Warm up/mobilise
2. WOD:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
* Record times for each distance
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
* Record times for each distance
3. Recovery
"This simple sequence of movements: the fall and the pull, while staying in the pose, is the essence of running technique." www.posetech.com