Workout of the Day
Back Rack Lunges
8-8-8-8 (volume sets, 8 reps = 4R+4L)
-then-
A finisher:
Run 1 mile for time
post loading, mile time, and any scaling

Intended Simulus 
On the back rack lunges, build during the warm-up to something moderately heavy. Then, use that for all 4 sets of 8. There should be absolutely no change of missing a rep on any of these sets. In fact, chances are you’ll be more sore than you think after using just a moderate load.  After your 4×8, you’ll head out front for a few more running drills and then a 1 mile run for time. Shoot for a negative split, stay at current PR pace on the first 800m and bring it home a touch faster. Who doesn’t love a shot at PR!?