400m Run

50 Squats

4 times.

Then.

On The Minute for 5 Minutes

10 Box Jumps  20"

Then. 

20 Knees to Elbows

10 Pull Ups

3 times.

Post time Rx or not and time.

Coaching Tips:  These three relatively short workouts will challenge your mental toughness as well as your physical capabilities.  Use these workouts as and active recovery from the past few days of workouts.  Try to maintain a consistent pace of 400m runs, on the first workout.  Try and finish the 10 box jumps within 30 seconds each round.  Lastly, try to stay on the bar for all of your pull ups in workout #3.