Wednesday
FPP
*2 mile run
30 min cutoff
*You can split this workout up any way you want! You must complete your 5 sets of pull-ups for the FPP and a total of 2 miles, in any order or number of intervals. For example, you can do 4 sets of 800m runs with pull-ups between each set. You can do a 1 mile run twice, with a longer rest in between, in which you get in a few sets of pullups and some rolling. You can start with a 1 mile run, then do an 800 followed by 2 400s, or you can finish your 5 sets of pullups and then go for the 2 miles all at once. You get the idea! Keep in mind that the cutoff is 30 mins, so you can’t rest too long between your intervals! All 5 sets of FPP don’t have to be done during the 30 min cutoff… in fact, I'd strongly encourage you to get in a few sets during the warmup before the clock even starts.