Warm Up
Mobilize joints mainly Knees and ankles
Stretch
Brief everyone on the run ahead

 

Strength
STRICT PRESS
2×3 @ 80 %
3×3 @ 90 %
Rest for 60 – 90s between sets
go through proper technique and set up before

 
Met-con
CF.16.01.13
400m Run x5
rest for the time it takes you to run 400m