Real quick, I’m on the road.

WU:
400m jog
DROM
4x100m w/ 1min rest
-make these progressively faster; 1st one at 60-70% effort, 2nd at 70-80%, and so on

WOD
Tabata
8x20sec On 10sec Off rest 8min & go again
-do this on a track
-rest are a complete halt
-how far did you make it on the 1st Tabata, how far on the 2nd.

Have fun

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