8am Endurance:
Option 1-Running
Run 1 mile Rest 4 minutes
run 4×400 rest 2 Minutes between the first 3 and 4 minutes after the last
Run 1 Mile can you beat your first mile time?

Option 2-100 cal row, run 800, 100 cal bike, run 800


9am mobility

10am Class Workout:
Warm up:
3 Rounds
100m Run
4 Broad Jumps
5 Inchworms
6 Kip Swings

WOD 1:
14Min AMRAP
15 Thrusters 95/65
30 Double Unders/30 Singles
15 Chest to Bar Pull Ups/Pull Ups-18 Ring Rows
30 Double Unders/30 Singles
REST 3 MINS
WOD 2:
With a Partner 100 Bike Cals for time
*Every Minute Both do 3 Burpees