Workout 15 min dynamic hip and run based warm up+Run 100 meters @80%; 1 min rest x 3 Then Run 200 m @ 90%; walk 200 m x4Then Run 400 m @ 90%; walk rest 200m x3Then Jog 800m easy effortThen Farmers carry 400m @30-50# each arm Share Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest