400m run followed by…

3 rounds, not for time of:
10 overhead squats (pvc)
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
50 m run (increase acceleration each time)
1 min of rest

Metcon Rx/Scaled/No Equipment
3 x 800m (3 Rounds for reps)
3 x 800m run

Rest as needed between efforts.

Super Fitness Robot time:
3:30 or less (per 800m)

More Likely time:
3:50 or less (per 800m)
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Cool Down
Cool down 400m walk.

Glute Stretch
Hold 1-2 mins per side.

Foam Roller (back, etc.)