Warmup
For 800m
Jog 100m
Stride 100m – 1 gear faster than a jog
–Then–
2 Rounds
10m Each
Walking quad pull
Walking toe touch
Walking knee hug
Toe walk
Heel walk
20 Bodyweight good morning
Workout
7 Rounds
150m Run/jog carrying sandbag
15 Sandbag throw over shoulder OR dumbbell/kettlebell hang clean and jerk
*Rest 1 min between rounds
Accessory
3 Rounds for quality
20 Standing oblique crunch (holding sandbag/dumbbell/kettlebell in hand)
20 Alternating 2 count flutter kicks
*Rest 1 min between rounds
and then