Thursday we have a double metcon and friday we have a strength day...but for now...
200m run, 400m run, 600m run*, 800m run, 600m run, 400m run, 200m run**
*For up the ladder (After the first 200, 400 and 600) do a 1:1 work rest ratio. Rest however long it takes you to do the previous interval
**For down the ladder (After the 800, last 600, 400, and 200) do a 2:1 work rest ratio. Rest half as long as it takes you to do the previous interval