Jog to Cary Pkwy and back (first people loop back)
Sprint Drills: 3 x 30m high knees & butt kicks
3 x 50m buildups

2 x 400m “the hard way” (8 x 50m on 30 sec interval…run as fast as possible on each run); in between sets rest 6″

For time:
1200m Run (4 laps)
20 Pullups
600m Run (2 laps)
20 Wall Ball (20 lb / 14 lb)
1200m Run (4 laps)