Roller/band/ dynamic stretching for 15min
Endurance:
5 min on - jog 3 min - rest 1 min
4 min on - jog 2 min - rest 1 min
3 min on - jog 1 min - rest 1 min
2 min on - done
Post total distance during "ON" run
Row or air dyne if you need to. Just go hard during "on".
Core:
3 x 20 ghd sit-ups/ back ext with weight
AOD
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