800's

Endurance
Warm up with running drills
Then run 800m repeats with a full recovery. 
If they are HIGH quality, do 3. 
If they are good, do 4-5.

Warmup
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
ME or 5/3/1
Squat & Bench press