Team 10k…. Backwards… one last team race to finish out the year
2 x 200
8 x 400
4 X 800
2 x 1 mile

You are splitting the work “you go, i go” so you will both end up running 5k

9am-10am-
These are tough classes. they can be adjusted for anyone or done as partner workouts.

Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Rest 5 Minutes
10 Deadlifts, 245/165 lbs
10 Bar Facing Burpees

Rest 5 Minutes
21-15-9 reps, for time of:
Ring Dip Or light DB bench press or floor press
Knees To Elbow