Bread, filling, bread. Mile run → KB and torpedo block → mile run. The middle is dense but short. The miles bookend the work.
Mile one is a tempo, not a sprint. Mile two is honest. You'll feel mile one in the calves. Run mile two by feel. If legs are toast, jog it. Finishing matters.
Wake the legs without spending them.
Loop the front of the house. Build to tempo by the end.
One round. Prime the shoulders and hips.
Tempo. About 80% of a flat-out mile pace.
Out a half mile, turn, come back. Cadence > stride length. Land light.
3 rounds of a 4-move flow. The bell shifts, the torpedo carries.
Legs will be heavy. Run by feel.
If legs cooperate, hold tempo. If they don't, jog. Walk breaks fine. Finish standing.
Calves, hip flexors, quads. The run miles leave them tight.
Toes on bumper, heel drops.
Back foot elevated. Tuck pelvis.
Heel to glute. Hold the wall.
Two miles.
One dense middle.
Finish standing.
THE SANDWICH.