400's

Rickson Gracie

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 3 Squat

WOD

400m intervals

Run 400m, then rest for 1.5 min. 

Repeat until your time or form fall off.

Then do 1 more, but really push the 2nd half. Dig deep.