3 sets

400m run @fast , rest 1 min , 400m run fast, rest 2 minutes
keep the running pace same on all sets. run fast but leave 5-10% to tank on each run. We dont want to burn ourselfs
on first week after deload. Build you capacity to run and be able to recover on those rest periods.

Warm Up after run
3 sets

1:00 air bike (increase pace each round)
3 inch worm with push ups
6 alt leg v-ups
6 ring row
6 scap pull ups
3 kip to swing
6 kipping knee raises

workout prep : 3-5 toes to bars and couple reps of c2b or bar muscle ups. (get ready in 5 mins and start)