Part 1:
Run 800 M
Rest 2 Minutes
Run 400 M
Rest 1 Minute
Run 200 M
*Each run should be close to max effort
Part 2:
5 Minute AMRAP
10 Stationary Dips
10 Box Jump Overs (30/24)
10 KB Swings
3 Minute Rest
5 Minute AMRAP
10 Sit Ups
10 Calorie Row
Broad Jumps (6ft/4ft)