Focus: 

3x400m Run

rest 1:1

WOD:  

For Time

30 KB Lunges 24/16kg

30 Kb Swing

15 Burpee box jumps

30 Kb Push Press

30 Kb Front Squats

800m Run

 

Recovery: 

Muscle smash

10 mins foam roll

2 min lats

2 mins hamstring

2 min claves

4 Min Back and low back