Run Warm-up
Then…,
Please follow the pacing: Easy/Moderate/Hard as prescribed blw.
Run (Hard) 800m
Rest time it takes
Run 600m (Moderate)
Rest time it takes
Run 400m (Easy/Mod/Hard) x 3
Rest time it takes btw each set
Run 200m (Easy/Hard/Easy/Hard) x 4
Rest time it takes btw each set
Then…,
NFT
Double KB Swing x 50r, 24/16kg ← or scale.
Double KB Pwr Clean x 40r
Double KB Push Press x 30r
Double KB Snatch x 20r
Double KB Thruster x 10r
You may use DBs as well if you are skilled.