Warm-Up

2 Rounds

• 100m Run, 10 Burpees
• 100m Run, 20 Squats

Then, 400m Run:

• 50m easy, 50m moderate, 50m fast, 50m easy

WOD

4 Rounds

• 300m Run fast, 45sec rest
• 300m Run fast, 45sec rest
• 200m Run fast, 45sec rest 
• 200m Run fast, 45sec rest 
• 100m Run fast, 45sec rest 
• 100m Run fast, 45sec rest*

*After 2nd 100m, rest 45sec and start new round with 300m