threshold

run 400 or 200 (based on speed of run)

20-10
trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE
sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w
4x

run 400 or 200 (based on speed of run)

20-10
med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)
sprint in place OR beast mode knee tuck plyo
4x

run 400 or 200 (based on speed of run)

20-10
v-ups
seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4
4x

run 400 or 200 (based on speed of run)

2 min blitz
burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump
2x
thursters -https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher
20 weight low back raises
reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo
20 band triceps ext
30 rope slams
2x