Workout prep
5 slow box step up each leg
5 wall ball (heels, depth, hands under ball focus)
5 box jump (technique, tempo focus)
Run 100
3 rounds

Run 400
30 Box jump
30 Wall ball
5 rounds (35 minute cap)

You can choose to do this with a partner, for each round you’ll relay 200m each, then do 15 reps each of the box jumps and wall balls.

Compare to: 14/04/2018 (sinkhole modified run route)

For scaling and detailed description, see the Zen Planner app.