Free Ice Cream!! (Just kidding, it's running)

Warm Up X2

  • Short Lap
  • 10 Slow Burpees
  • 10 Jumping Pull Ups
  • 10 KBS

Mobility

Sun Salutations X 5

Skill

Practice a skill you want to be better at for 10:00

ADVANCED

Run 1 Mile (NJ Ave to R Street and Back) 

Rest 3:00

Run 1 Mile

INTERMEDIATE

Same, but 5:00 Rest

More Mobility:

Foam Roll IT, TFL and Hamstrings for remaining time

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