Dynamic/Mobility Warm-Up: 5-7 Minutes of the following movements
Butt Kicks x 20 m
Duck Walk x 5 m
Hip Openers
Pigeon Stretch
Lunge and Twist

Active Warm-Up: 1 Round of the following movements:
Row 500 m
Overhead Squat x 10(barbell)
Front Squat x 10(barbell)
Inch Worm x 10 m
High Knees x 50 m

Workout of the Day:
Max Effort Black Box Strength WOD
Back Squat 5-5-5-3-3-3
Rest 5:00 Minutes
Run 1600 meters
Rest 3:00 Minutes
Run 1200 meters
Rest 3:00 minutes
Run 800 meters
Rest 3:00 meters
Run 400 meters
Done!!!

Kevin’s Notes: On your first one mile time trial… This will be an all out effort.. Try to PR on your mile time… For the following 1200 meters, try to hold that mile pace… For your 800 meter, try to hold that mile pace or better… For the 400 meter, try to hold that 1 mile pace…