FOR TIME:
-800m run
-100 ft. Overhead lunge (no more than 45/25 lb)
-25 toes to bar
-400m run
-25 toes to bar
-100 ft. Overhead lunge
-800m run
For those with good overhead mobility, consider using two dumbbells for example: instead of a 45lb plate, consider two 20lb dumbbells. For the overhead lunge aim to touch the back knee to the ground. These should NOT be attempts at an ATG style lunge like we did in the warm up.