For time:
800-m run
Double-KB front-rack walking lunge (25 m) (24/16kg kg)
10 chest to bars
400-m run
Double-KB front-rack walking lunge (25 m)
10 chest to bars
200-m run
Double-KB front-rack walking lunge (25 m)
10 chest to bars

RPE 7

Goal & Intensity:
-Develop endurance and strength combined with running and lunges.
-Improve muscular endurance in both upper and lower body along with mobility.
-Running distances decrease and speed increases, so start at a moderate pace and accelerate toward the end.
-Use a moderate dumbbell load for walking lunges, completing reps in 1–2 sets.
-Focus on good running form and keep the dumbbells steady in the front rack.
-Don’t start too fast; adjust your pace as the running distances shorten.
RPE: 7–8
Training area:
This workout trains cardiovascular endurance, muscular endurance, and movement coordination. It helps you manage workload and maintain performance under fatigue.