Warm-up:
DE Lower: 8-10 sets x 2 reps
Speed Squat (Bands) –
Assistance: 2 sets x 6-15+ reps
Ring Dip –
AB-Wheel Rollout –
Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)
Comments
SPD CrossFit 
31:53 minutes
(Warm-up: @6 MPH)
(6 Sprints: @8.5 MPH)
2.78 miles