Ypres

Running Interval:

3 X 1 Mile Sprints : Rest 3 min in between each set

Note: if you are more than 15 secs off your 1st mile time you will have a 50 burpee punishment tact on to the end of the Sprints

After :

4 Rounds:

100 M Sprint

50 push ups

50 walking lunges

100M Bear Crawl