8am Endurance. Its been a while since the backwards 10k. Find your best 10k buddy and come on out.
Split evenly you go i go
2- 200m
8-400m
4-800m
2- 1 mile

9am and 10am. These Saturday workouts can be done as partner workout or scaled way back if you do not feel like doing all 3 workouts.

3 rounds for time of:
Handstand Walk, 25 feet (scaling available as always)
10 front Front Rack Lunge steps 135/95 lbs,
8 Hang Power Snatches, 135/95 lbs

Rest 5
Run, 800 m
15 front squats 155/105 lbs
Run, 600 m
9 front squats 155/105 lbs
Run, 400 m
6 Front Squats, 155/105 lbs

Rest 5

4 rounds for time of:
40 Double Unders
20 Push-ups
10 Pull-ups