Warmup, then:
4×3 deadlift @75%
*work on speed, and good squeeze at the top*
WOD
800m run
*rest 2 minutes
800m run
*rest 2 minutes
400 m run
*rest 2 minutes
400 m run
Midline
Tabata plank
*weighted if possible and perfect position*
Warmup, then:
4×3 deadlift @75%
*work on speed, and good squeeze at the top*
WOD
800m run
*rest 2 minutes
800m run
*rest 2 minutes
400 m run
*rest 2 minutes
400 m run
Midline
Tabata plank
*weighted if possible and perfect position*