Track + Team

1) Track Workout by Daniel P Burk
     a) warm up: 400m jog, dynamic exercises, 400m jog
     b) main event:
           5 sets (rest 3:00 between sets) of:
             300m @ mile PR pace
             100m recovery jog
             200m @ 3sec faster than mile pace
             100m recovery jog
             100m sprint
     c) cool down: 800m jog, mobility

2) Lift
     -- work up to a heavy deadlift (hit heavy sets of 3's and 2's working up)
          ** not a 1RM

3) Team Workout
     -- in teams of 3, complete:
          250 wall balls @ 20/14
          2500m ski erg (or 2.5 mile airdyne/assault bike)
          250 double unders