Run-pacing/build chipper + sled skills

For completion as warm-up:
500m row/ski erg or 1000m bike erg
10 line-facing burpees
:60 hang from bar
10 burpee broad jumps – sub-max effort
easy jog to 2nd pole & back
+
For time/completion @ sustainable effort:
800m run (2 x 200m out & 200m back)
500m row/ski or 1000m bike erg
50 unbroken walking lunge steps
800m run
400m heavy single-arm Farmer’s walk, switch arms as desired but don’t put it down
800m run
50 unbroken walking lunge steps
500m row/ski or 1000m bike erg
800m run
*intent today is to find/note the run pace that allows for quick transitions in & out of the gym and relatively even times across all sets
*lunges can be unweighted or loaded w/sandbag, med ball, or single DB, but must be unbroken
*if you’re relatively new to this run volume, adjust distance/turn-around to take roughly 4:00-5:00 each
+
optional skill work:
sled push/pull tech work
*play with hand placement, straight/bent elbows, step size on the push, rope management on the pull