Pendlay Row x 4-6 reps
Arch to Hollow Rolls x 8-12 reps
Handstand Work x 60 secs (holds, shoulder taps, free standing, wall climb + holds) – use a partner to assist if necessary
800m Run (72nd st), 600m Run (around block), 400m Run (79th st), 200m Run (75th st) Rest/walk 1min b/w each distance.
**Note overall time minus 3 minutes of rest.