Workout:
A. Run 400
3 sets:
KB Goblet Squat hold (1 min)
KB Halo x 12
KB Around the world x 12
KB Single leg Romanian Deadlift x 12
KB Goblet reverse lunge x 12
KB Swings x 12
B. Every 8 Minutes for 24 Minutes:
400 Meter Run
500/400 Meter Row
400 Meter Run
Adjust the meters after the first run if you’re not getting enough rest.
You should get at least :90 rest.