Long intervals

Warmup

400m row or run

3 rounds of:

5 Pull ups

10 push ups

15 Squats

Mobility

Take 2 min and stretch or mobilize joints.

Save lax balls and rollers for afterwards. 

WOD

Long intervals. 

Run 12 min in 1 direction. Rest 4 min.

Then run back and try to cover the distance in 12 min or less.

If you make it, repeat.