For time:
3 rounds of:
Run, 400 m
70 Air Squats
— then —
Rest 2 mins
— then —
2 rounds of:
Run, 600 m
50 Push-ups
— then —
Rest 2 mins
— then —
Run, 800 m
50 Pull-ups

Post Work
2 min True Hip Stretch R/L
2 min Foam Roll Out T-spine
2 min Foam Roll Out Quads
2 min Foam Roll Out Glutes/Hamstrings