Long Run Saturday
3k-5k: 8-11
5k-10k: 9-11
10k-21k: 9-12
21k+: 12-14
OR do the long run Sunday and do this Saturday...
3k-21k: 4-6 miles
21k+: 5-7 miles
Strength: Tabata Superman...
8 rounds of holding the superman position for 20 seconds with 10 seconds rest
Push Ups: 25 unbroken x 4; 2 minutes rest
MWOD: Spend 4 minutes on each quad, and 4 minutes on each hamstring/glute
Need ideas? mobilitywod.com
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