4 easy in the AM.
PM, half mile warmup, then fartlek intro for new people, around 8:30 of fartlek, going randomly in easy, steady, upbeat. Then rest before intervals
Workout 2 x 500-300-200, 3 min rest between with jogging.
Did some legs like deadlift and paralell squat after.
500: Felt good, first rep is easier, body warming up, fast first 100, settle 300, fast 100, might've elbowed Jay.
300: Sprint, hit a 41 something, so 27 something en route.
200: 28 second, slower than the 300 lol.
5 min rest
500: hurt more, elbowed to get next to Andrew, oops.
300: Anarobic hurt, form felt bad.
200: Ow, we started early to get it done, gutted it out and finished strong.
Half mile cooldown then plyo crap.