Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints
MetCon:
5 RFT:
10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles
Post time to comments:
Cool-Down:
Post workout stretching
Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints
MetCon:
5 RFT:
10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles
Post time to comments:
Cool-Down:
Post workout stretching
28:21 minutes