Saturday
You can either make up for a missed workout from earlier this week, or do the following run intervals for some nice active recovery :)
Baseline
ROM drills
3 Rounds
Bear Crawl
Lunges
High Knees
Butt Kicks
100m Run
Work Capacity
800m Run
600m Run
400m Run
200m Run
Rest 1:1 for each interval
Durability
100 Situps