Feeling the need, the need for speed, we closed the week out strong pushing ourselves into the red zone with a mix of cardio and strength work. Three sets of exercises, two rounds of each, running laps in between:

Warm Up:
SSH
Imperial Walker
Arm Circles
Willy Maze Haze
Harvester
Slow Squat
Slow Merkin

Main Exercise (Track, with Cinder Block):

Set 1: x Rounds)
20 x Merkins
20 x Rows
15 x Deadlift

Set 2
15 x Arnie Double Pump
20 x Shoulder Press
20 x Squat

Set 3
20 x Curls
15 x Kettlebell Swings
15 x Thrusters

Laps x 3:
400 M x Green Zone (Mosey)
300 M Orange Zone / 100 M x Red Zone

Mary:
30 LBCs
20 Flutter Kicks
10 Supermans
15 Freddy Mercurys