400m x 6 rds*
* rest as long as it takes to complete 400m
The goal here is consistent timing - keep the time that you run the 400 to within 3-5 seconds on each attempt. So if your first run is say 1:10 - the last round should be no worse than 1:15....this builds stamina. If you can't hit the target times you need more rest....I'm sure all of this has been covered by the training guru at the Vitamin Shoppe.
15 min Mobility Work/Go home!