Endurance
Group: 10 x 200m Sprint w/ 2 minute recovery between efforts.
Self: 5k @ 85% of 5k time trial pace.
Strength
A. 5 x 4 Back Squat – Building to 80% 1RM
B1. 4 x 6-8 Strict (weighted) Chin-ups
B2. 4 x 8/8 Bent Over Rows
C. 4 x 20 GHD Sit-ups