Monday Endurance
Warm up
1600m run
2 sets
400m moderate run
200m fast run
1min rest between the distances and sets

4 rounds
400m run
100 Double unders
26 Walking lunges with dumbbell in front rack 15/10kg

L1: Weight vest, dumbbell overhead 2×13 lunges per erm
L2: –
L3: 30 double unders
L4: Single unders, no dumbbell