CFE:

Long Intervals:

2 x 400m run, 30 sec rest

3 x 600m run, 45 sec rest

1 x 800m run, 1min rest

*1 extra 800m for full marathon training

Then: 6m AMRAP

5 hspu

10 KB DL suitcase style (53/35)

15 GHD or MB sit-ups

CF:

Warm Up: Coaches Choice

Strength:

TEMPO BACK SQUAT

5X2 @50-60 % of BS (5 Second Negative, 3 Second Pause in Bottom)

Conditioning:

“Sole Cycle”

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105) 
21/15 Calorie Assault Bike

Rest 5 Minutes 

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95) 
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85) 
21/15 Calorie Assault Bike