Endurance WOD

PM-

1 mile Airdyne warm-up + POSE drills

then,

Run 8 X 200 meters
-Rest 60 seconds.

On these maintain +\- 2-3 seconds in each interval. If you deviate do a 5 burpee penalty for each time you are outside of the 2-3 seconds. This is all about establishing and maintaining a pace.

Runs closer to 210-220 meters with a turnaround. Felt good, was able to maintain a consistent pace that still challenged me to maintain POSE the last few sets.

Finished up with another mile on the Airdyne, some ankle/hip mobility and an epsom salt bath.