April 17, 2020

3 Rounds for Max Distance:
Run 90 Seconds FAST
Jog 3 Min Moderate
Rest 10 Seconds
Run 1 Min FAST
Jog 2 Min Moderate
Rest 10 Seconds
Run 45 Seconds FAST
Jog 90 Seconds Moderate

Rest 3 Min between rounds (walk or rest, your choice)

The RUN should be HARD

The JOG just needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.