1 Rope Climb E.M.O.M for 10 minutes
*This is a technique drill not a stamina drill, the goal is to get up the rope with as fewer "Bites" as possible.
1 Mile Run *NO MUCKING AROUND! Aim to hit a P.B here.
3 rounds of:
800m Run (30 seconds rest)
400m Run (3 minute rest)
*The focus here is the 800m Runs, be aggressive and aim to keep your split times at or below your 1 mile pace.