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Warm up

Greatest stretch ever 1 minute each side

400 meter run

15 plate over burpees

 15/12 cal row

800 meter run

15 plate over burpees

 15/12 cal row

1200 meter run

15 plate over burpees

 15/12 cal row

1 mile run

15 plate over burpees

 15/12 cal row

1200 meter run

15 plate over burpees

 15/12 cal row

800 meter run

15 plate over burpees

 15/12 cal row

400 meter run

Beginners- intermediate

Work up to the 1200 meter run then come back down to 800 and 400

Scaled

Inch worm push ups for burpees

20/16 combined cals on the bike and ski for every 400 meters of running