- Gear: shoes you trained in, socks, tape, salt tabs, gel ×2
- Warm-up: 10–12' easy + 3 strides + mobility of choice
- Stations: sled push/pull cues, lunge cadence, wall-ball sets
- Pacing: cap first 2 runs at RPE 6.5; no hero moves early
- Mind: "smooth + cues" — the fastest path is the one you can finish