Just like last week... only + 1 of everything NO JOKE!
Run: 12 minutes steady pace.
Sprint:
4x20 yards @50%
4x20 yards @75%
4x40 yards @75%
4x60 yard @75%
3x80 yards @75%
3x100 yards @ 75%
Run the sprint and your rest period is the time it takes you to walk back to from which you came.
SOON...we will be back.